Yes, Lamb's Quarter is High in Oxalates
Like its cultivated relative spinach, lamb's quarter (also known as goosefoot or wild spinach) contains significant levels of oxalates. Oxalic acid, and the mineral salts known as oxalates, are naturally occurring compounds in many plants. When consumed, they can bind with minerals like calcium and iron, potentially inhibiting their absorption by the body. While this is a concern, it doesn't mean the plant is unsafe to eat, but rather that it should be consumed with awareness, especially for those sensitive to oxalates.
Factors Affecting Oxalate Content
The amount of oxalates in lamb's quarter is not static and can be influenced by several factors. The plant's age is a primary one; younger, more tender leaves contain lower concentrations of oxalic acid than older, mature leaves. The specific soil conditions where the plant is grown also play a role, with some environments leading to higher mineral absorption and thus increased oxalate levels. The good news is that these levels can be dramatically reduced through cooking, making it easy to enjoy the plant's robust nutritional profile with minimal risk.
How Cooking Reduces Oxalate Levels
Oxalates are water-soluble, which means they leach out of the plant when it's cooked in water. This is the most effective method for reducing oxalate content. Boiling is particularly efficient, especially when the cooking water is discarded afterward. Steaming also reduces oxalates, though it is slightly less effective than boiling. In contrast, cooking methods like roasting or baking, which don't involve water, can actually concentrate the oxalates in the plant.
Safe Preparation and Consumption Guidelines
For those new to foraging or eating lamb's quarter, it's wise to start with small quantities. Always harvest from clean, uncontaminated soil, away from roadsides or areas that may have been sprayed with pesticides.
Here are the recommended preparation steps:
- Harvest young, tender leaves: The youngest leaves, found near the top of the plant, have the lowest oxalate levels.
- Wash thoroughly: Rinse the leaves to remove any dirt or the characteristic powdery white coating.
- Blanch or boil: For those concerned about oxalates, blanching the leaves in boiling water for a few minutes is the most effective method.
- Drain the water: Crucially, discard the water used for boiling or blanching, as this now contains the leached oxalates.
- Combine with calcium-rich foods: Pairing cooked lamb's quarter with calcium-rich foods like cheese can further minimize the binding of oxalates.
Cooking Methods Comparison
| Cooking Method | Oxalate Reduction Effectiveness | Best For... |
|---|---|---|
| Boiling | High (50%+), most effective when water is discarded | Reducing oxalates in mature greens, soups, and stews where the cooking liquid isn't consumed. |
| Steaming | Moderate (5-53%) | Preserving more vitamins and minerals while still lowering oxalates; best for younger leaves. |
| Sautéing | Low to moderate, depending on liquid used | Quick cooking; best for younger leaves eaten in moderation. |
| Raw | None (100% oxalate content retained) | Using very young, tender leaves in small amounts, such as in a mixed salad. |
Considerations for High-Risk Individuals
While occasional consumption of cooked lamb's quarter is generally safe for most people, individuals with a history of kidney stones, gout, or specific inflammatory conditions should exercise caution. In these cases, it is especially important to cook the plant thoroughly using methods that discard the cooking liquid. High intake of oxalates can increase the risk of calcium oxalate kidney stone formation.
Conclusion: Enjoy Lamb's Quarter with Proper Preparation
Lamb's quarter is a highly nutritious, vitamin-rich wild edible that contains oxalates. The key to safe enjoyment is proper preparation, particularly through cooking methods that reduce the oxalate content significantly. By harvesting young leaves, boiling, and discarding the cooking water, you can confidently add this flavorful green to your diet and reap its many nutritional benefits. For those with health concerns, moderation and proper cooking are especially important.
Related Resource:
For more information on wild edibles and foraging safety, check out the Missouri Department of Conservation's guide on wild plants: https://mdc.mo.gov/discover-nature/field-guide/lambs-quarters-pigweed.
