What is the nutritional value of lamb quarters?

December 26, 2025 •

4 min read

One cup of raw lamb's quarters provides a staggering 73% of your daily Vitamin A and nearly 90% of your Vitamin C, making it a nutritional powerhouse. Often mistaken for a common weed, this leafy green, also known as wild spinach, surpasses many cultivated vegetables in its nutrient density.

Quick Summary

Lamb quarters, a nutrient-dense wild green, is an excellent source of vitamins A, C, and K, along with minerals like calcium, iron, and potassium. The plant also offers significant protein, fiber, and omega fatty acids, making it a valuable and healthy addition to your diet.

Key Points

Vitamin Rich: Contains exceptional levels of vitamins A, C, K, and several B vitamins.
Mineral-Dense: An excellent source of essential minerals, especially calcium, iron, potassium, and manganese.
Higher in Nutrients than Spinach: Often boasts higher levels of certain nutrients, like calcium and vitamin C, compared to cultivated spinach.
Protein and Fiber Source: Provides a notable amount of protein and dietary fiber, especially in its seeds.
Omega Fatty Acids: Contains both omega-3 and omega-6 fatty acids, which are important for overall health.
Manage Oxalates: The plant contains oxalates, which can be significantly reduced by cooking, allowing for safe consumption.
Edible Seeds: The small black seeds are edible and can be used like quinoa or ground into flour.

The Nutritional Breakdown of Lamb Quarters

Lamb quarters (Chenopodium album), also known as wild spinach or fat hen, is a powerhouse of essential vitamins and minerals often overlooked in the average diet. Though it's a common weed, its nutritional profile rivals and, in some areas, surpasses that of many cultivated greens. The leaves, young shoots, and seeds are all edible and contribute to its dense nutrient content. Unlike some store-bought vegetables that lose nutrients through transport and storage, freshly foraged lamb quarters deliver maximum nutritional impact.

Vitamins

The vitamin content in lamb quarters is especially noteworthy, providing several essential micronutrients.

Vitamin A (as Beta-Carotene): A one-cup serving of raw lamb quarters contains a high percentage of the recommended daily value for vitamin A, which is crucial for maintaining healthy vision, immune function, and cellular growth.
Vitamin C: This powerful antioxidant is abundant in lamb quarters, supporting immune system health and protecting cells from damage caused by free radicals.
Vitamin K: Essential for proper blood clotting and bone health, lamb quarters provide a significant amount of this fat-soluble vitamin.
B-Vitamins: The plant contains several B-vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), and B6, which are vital for energy metabolism and overall cellular function.

Minerals

Beyond its vitamin profile, lamb quarters are also rich in several important minerals.

Calcium: Supports strong bones and teeth and plays a role in nerve and muscle function. Lamb quarters are particularly rich in calcium.
Iron: Necessary for the production of red blood cells and oxygen transport throughout the body.
Potassium: An electrolyte that helps regulate blood pressure and nerve signals.
Manganese: A trace mineral that acts as a co-factor for many enzymes and serves as an antioxidant.
Copper: Important for iron metabolism, energy production, and brain function.

Macronutrients and Other Compounds

In addition to vitamins and minerals, lamb quarters provide other valuable nutritional components.

Protein: The leaves and seeds are a good source of plant-based protein.
Dietary Fiber: Promotes digestive health, helps regulate blood sugar, and contributes to a feeling of fullness.
Omega-3 and Omega-6 Fatty Acids: Lamb quarters contain these essential fatty acids, which are beneficial for brain health and reducing inflammation.
Oxalates: Similar to spinach, lamb quarters contain oxalates. Cooking the plant significantly reduces the oxalate content, making it safer for consumption.

Lamb Quarters vs. Spinach: A Nutritional Comparison

Often compared to spinach due to its similar taste and uses, lamb quarters frequently emerge as the more nutrient-dense option. The following table illustrates some key nutritional differences (values are approximate per 100g raw):


Nutrient	Lamb Quarters (Raw)	Spinach (Raw)	Difference
Calories	43 kcal	23 kcal	Lamb quarters slightly higher
Protein	4.2 g	2.9 g	Lamb quarters higher
Calcium	309 mg	136 mg	Lamb quarters significantly higher
Iron	1.2 mg	3.57 mg	Spinach higher
Vitamin A	580 µg	524 µg	Lamb quarters slightly higher
Vitamin C	80 mg	9.8 mg	Lamb quarters significantly higher
Fiber	4 g	2.4 g	Lamb quarters higher
Potassium	452 mg	466 mg	Roughly similar

Maximizing the Nutritional Benefits

How you prepare lamb quarters can impact their nutritional value and safety. Here are some tips for enjoying this wild superfood.

Raw vs. Cooked

Raw: Young, tender lamb quarters leaves can be added to salads or smoothies. However, because they contain oxalates, they should be consumed in moderation, especially if you have a history of kidney stones or other related health concerns.
Cooked: Cooking, such as steaming or sautéing, is recommended for consuming larger quantities as it breaks down the oxalic acid and makes the minerals more readily available.

Preparation and Culinary Uses

Lamb quarters are incredibly versatile and can be used in a variety of dishes. Here are some ideas:

In Salads: Toss young, raw leaves into mixed green salads for a mild, slightly earthy flavor.
Steamed or Sautéed: Use as a substitute for spinach in recipes. Sauté with garlic and olive oil for a simple, nutritious side dish.
Soups and Stews: Add to soups and stews for extra nutrients and flavor, where the leaves will wilt down like other greens.
Pesto: Substitute or combine with basil to make a unique and healthy pesto.
Fillings: Use cooked lamb quarters in savory pies, quiches, or as a filling for stuffed pasta.
Seeds: The small black seeds can be ground into flour or cooked like quinoa, providing an additional source of protein and minerals.

When harvesting, it is crucial to forage from clean, uncontaminated soil, away from roadsides or chemically treated areas. For more information on wild edible plants, check out this guide from FoodPrint: Lamb's Quarters and Orach - Real Food Encyclopedia.

Conclusion

Lamb quarters are far more than just a common garden weed; they are a nutritional powerhouse packed with vitamins, minerals, and other beneficial compounds. From the high levels of Vitamin A and C to significant amounts of calcium and iron, this wild edible offers impressive health benefits. Its versatility in the kitchen, whether raw or cooked, makes it a valuable and accessible superfood. By understanding and properly preparing lamb quarters, you can unlock a free and abundant source of nutrition that rivals, and often exceeds, the value of conventionally grown produce.

Frequently Asked Questions

Lamb quarters are an excellent source of vitamins A, C, K, and various B-vitamins, as well as minerals including calcium, iron, potassium, and manganese. They also provide significant protein and dietary fiber.

Yes, you can eat young, tender lamb quarters raw, but it is best to do so in moderation. Like spinach, they contain oxalates, and consuming large quantities raw can be irritating to the stomach.

The most effective way to reduce the oxalate content in lamb quarters is by cooking them. Steaming, sautéing, or boiling the greens breaks down the oxalic acid.

Lamb quarters are often considered more nutrient-dense than spinach. They typically contain higher levels of calcium, vitamin C, and fiber, although spinach may contain more iron and folate.

Lamb quarters have a mild, slightly earthy, and salty flavor, similar to spinach. The taste is not bitter and holds up well to cooking.

Health benefits include improved vision from high Vitamin A, enhanced immune function from Vitamin C, stronger bones from calcium and Vitamin K, and better digestion due to fiber. The plant also offers antioxidant and anti-inflammatory properties.

Yes, the seeds of lamb quarters are edible. They are related to quinoa and can be cooked similarly or ground into a nutrient-rich flour.

Lamb quarters are very versatile. They can be steamed, sautéed, boiled, or added to soups, stews, and casseroles as a direct substitute for spinach.

Lamb quarters are a common wild edible found in gardens, disturbed soil, fields, and roadsides across many regions. When foraging, always ensure you are harvesting from an area free of pesticides and pollutants.