Lamb’s Quarters (Raw) – Nutritional Information
Lamb’s quarters, also known as Chenopodium album, is a highly nutritious leafy green vegetable that is often found growing wild in gardens, fields, and along roadsides. This plant has been used for centuries for its impressive nutritional profile and can be a valuable addition to various dishes, whether eaten raw, cooked, or incorporated into smoothies, salads, and soups.
Nutritional Breakdown (Per 100g of Raw Lamb’s Quarters)
| Nutrient | Amount |
|---|---|
| Energy | 43 kcal |
| Protein | 4.2 g |
| Total Fat | 0.8 g |
| Saturated Fat | 0.059 g |
| Carbohydrates | 7.3 g |
| Fiber | 4.0 g |
| Sugar | 0.0 g |
| Calcium | 309 mg |
| Iron | 1.2 mg |
| Magnesium | 34 mg |
| Phosphorus | 72 mg |
| Potassium | 452 mg |
| Sodium | 43 mg |
| Zinc | 0.44 mg |
| Copper | 0.293 mcg |
| Manganese | 0.782 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 80.0 mg |
| Thiamine (Vitamin B1) | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.44 mg |
| Niacin (Vitamin B3) | 1.2 mg |
| Vitamin B6 | 0.274 mg |
| Folate | 30 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 580 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lamb’s quarters are generally considered safe for most people, but individuals with sensitivities to Chenopodium species (including quinoa, another member of this plant family) should avoid consumption. Always consult a healthcare provider if you are unsure about potential allergies.
Dietary Preferences:
Lamb’s quarters are suitable for a variety of dietary preferences, including:
- Vegan and Vegetarian: This leafy green is plant-based and can be incorporated into vegan or vegetarian meals.
- Gluten-Free: Naturally free of gluten, making it ideal for those with gluten sensitivity or celiac disease.
- Low-Carb: With only 7.3 grams of carbohydrates per 100g, it can fit into low-carb or ketogenic diets.
- High in Fiber: Lamb’s quarters are an excellent source of dietary fiber, which supports digestive health and can contribute to feelings of fullness.
Health Benefits:
Lamb’s quarters are a powerhouse of vitamins and minerals. With a high content of vitamin A (580 mcg) and vitamin C (80 mg), this green supports immune function, skin health, and vision. The plant’s calcium (309 mg) and iron (1.2 mg) content also contribute to strong bones and the prevention of iron-deficiency anemia. Its potassium content (452 mg) aids in maintaining healthy blood pressure levels, while the 4 grams of fiber per 100g can support digestive health and regulate blood sugar levels.
The presence of magnesium, phosphorus, zinc, and manganese further enhances its role in maintaining overall metabolic function, promoting energy levels, and supporting cellular health.
Culinary Uses:
Lamb’s quarters can be enjoyed in various ways. Raw, it adds a crisp, slightly peppery flavor to salads or smoothies. When cooked, it can be sautéed, added to soups, or mixed with other greens in dishes like stir-fries. Its versatility makes it a perfect addition to any meal, whether as a main ingredient or a side dish.
Tips for Preparation:
- Raw Use: Add fresh lamb’s quarters to salads or green juices for a nutrient-packed addition.
- Cooking: To reduce any bitterness, briefly sauté or steam lamb’s quarters. You can also use it in soups, casseroles, and stir-fries.
- Storage: Store lamb’s quarters in the refrigerator for up to a week. For longer storage, blanch and freeze the leaves for future use.
Conclusion:
Lamb’s quarters are not only a nutritious and versatile plant, but they also provide an excellent source of vitamins, minerals, and fiber. Whether you’re foraging for wild greens or buying them at your local market, lamb’s quarters are a delicious and healthful addition to your diet. Packed with antioxidants and essential nutrients, they contribute to overall wellness and are perfect for those looking to boost their nutrient intake with a natural, whole food. So why not explore this often-overlooked green and enjoy its numerous health benefits today?
