The unassuming wild edible, lamb's quarter (Chenopodium album), holds a surprisingly dense nutritional profile. Often referred to as 'wild spinach' or 'fat hen,' this hardy plant is a powerhouse of vitamins, minerals, and other beneficial compounds. Foraging enthusiasts and culinary adventurers have long celebrated its versatility and high nutrient density, often comparing it favorably to more traditional greens.
A Rich Array of Vitamins
Lamb's quarter is packed with a wide spectrum of vitamins that are essential for human health. While nutrient levels can vary based on growing conditions, consistent data highlights its vitamin richness.
- Vitamin A: In both raw and cooked forms, lamb's quarter provides a substantial amount of Vitamin A, necessary for vision, immune function, and cellular growth. The raw leaves are particularly high in this nutrient.
- Vitamin C: This powerful antioxidant is abundant in lamb's quarter, helping to protect the body from damage caused by free radicals and supporting a healthy immune system.
- Vitamin K: A crucial nutrient for blood clotting and bone health, vitamin K is present in significant amounts.
- B-Complex Vitamins: The plant also contains a good supply of B vitamins, including Riboflavin (B2), Thiamin (B1), and Vitamin B6, all vital for energy metabolism.
Essential Minerals and Other Nutrients
Beyond its impressive vitamin content, the green leaves of lamb's quarter are also loaded with essential minerals and macronutrients.
- Calcium: A single cup of cooked lamb's quarter can provide a significant portion of the recommended daily intake of calcium, which is vital for bone and teeth health.
- Manganese: This trace mineral, important for metabolism, bone formation, and antioxidant defense, is found in high concentrations.
- Iron: The plant contains a notable amount of iron, an essential component of hemoglobin that carries oxygen in the blood.
- Potassium: Key for blood pressure regulation and nerve function, potassium levels in lamb's quarter are also substantial.
- Protein and Fiber: As a leafy green, it offers a solid dose of dietary fiber and contains more protein than many other raw greens.
- Omega-3 and Omega-6 Fatty Acids: In addition to its macro and micronutrients, lamb's quarter contains beneficial omega-3 and omega-6 fatty acids.
Nutrient Comparison: Lamb's Quarter vs. Popular Greens
To illustrate its nutritional superiority, here is a comparison of key nutrients in 100g of raw lamb's quarter against similar greens.
| Nutrient (per 100g) | Raw Lamb's Quarter | Raw Spinach | Raw Kale |
|---|---|---|---|
| Calories | 43 kcal | 23 kcal | 35 kcal |
| Protein | 4.2 g | 2.9 g | 3.3 g |
| Dietary Fiber | 4 g | 2.2 g | 2 g |
| Vitamin A | 580 µg | 469 µg | 681 µg |
| Vitamin C | 80 mg | 28.1 mg | 93.4 mg |
| Calcium | 309 mg | 99 mg | 150 mg |
| Iron | 1.2 mg | 2.7 mg | 1.5 mg |
| Manganese | 0.78 mg | 0.89 mg | 0.66 mg |
*Disclaimer: Nutritional information may vary. Sources are used for general comparison.
Cooking, Preparation, and Considerations
While lamb's quarter can be eaten raw, preparation is important to mitigate certain compounds. The plant contains oxalates, which can interfere with calcium absorption and cause stomach irritation in large quantities. Cooking the leaves neutralizes most of the oxalic acid, making it safer for consumption. The seeds contain saponins, which can be removed by thorough rinsing and boiling, similar to quinoa.
To prepare lamb's quarter:
- For raw use: Harvest only young, tender leaves for salads or smoothies, and use in moderation.
- For cooking: Treat it like spinach. Steam, sauté, or add to soups, stews, and stir-fries. This is the best method for older, tougher leaves and stems.
- For seeds: Collect mature seeds in the fall, rinse well to remove saponins, and grind into a nutritious flour for bread or gruel.
Conclusion: More Than Just a "Weed"
Often overlooked in favor of store-bought alternatives, the nutritional richness of lamb's quarter is a compelling reason to reconsider this wild edible. Its high levels of key vitamins, minerals, protein, and fiber make it a genuine superfood, readily available to foragers and gardeners alike. By understanding what nutrients does lamb's quarter have, we can better appreciate its value and incorporate this forgotten green into our diets. For some great recipes and more information on wild edibles, check out this guide on Edible Wild Food.
