Fireweed
Fireweed is a nutrient-dense leafy green vegetable rich in fiber, calcium, and manganese, offering exceptional micronutrient density with minimal calories.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B61.2 mg68% DV
- Niacin4.0 mg25% DV
- Folate95.2 mcg24% DV
- Riboflavin0.12 mg9% DV
- Vitamin A153.0 iu3% DV
- Thiamin0.03 mg2% DV
- Vitamin C1.9 mg2% DV
- Manganese5.7 mg248% DV
- Magnesium132.6 mg32% DV
- Copper0.27 mg30% DV
- Calcium364.6 mg28% DV
- Zinc2.3 mg21% DV
- Iron2.0 mg11% DV
- Potassium419.9 mg9% DV
- Phosphorus91.8 mg7% DV
- Selenium0.77 mcg1% DV
- Sodium28.9 mg1% DV
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score · 93/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese292% DV
- Vitamin B680% DV
- Magnesium37% DV
- Copper36% DV
- Calcium33% DV
Overview
Fireweed (Epilobium angustifolium), also known as willowherb, is a wild edible plant traditionally consumed by Indigenous peoples of North America and Eurasia. It thrives in disturbed soils and recovering landscapes, making it an ecologically resilient food source. Nutritionally, fireweed is a micronutrient powerhouse: it delivers 429 mg of calcium per 100g (comparable to dairy), exceptional fiber content at 10.6g, and meaningful quantities of magnesium, potassium, and manganese—all minerals critical for bone health, metabolic regulation, and longevity. The manganese content (6.7 mg per 100g) is particularly notable, as this trace element supports connective tissue formation and antioxidant defense. Fireweed's low caloric density (103 kcal) combined with high nutrient concentration makes it ideal for nutrient-optimized diets. The plant contains polyphenolic compounds and has been used traditionally in herbal medicine for anti-inflammatory purposes. For longevity-focused nutrition, fireweed represents a high-micronutrient-density option that supports bone mineralization, metabolic health, and systemic inflammation management.
Health Benefits (5)
- Enhanced bone mineral density and fracture risk reductionstrongHigh bioavailable calcium (429 mg/100g) and magnesium (156 mg/100g) provide essential minerals for osteoblast function and hydroxyapatite formation in bone matrix
- Improved digestive health and metabolic regulationstrongExceptional fiber content (10.6g/100g) promotes prebiotic substrate for beneficial gut microbiota, enhancing short-chain fatty acid production and intestinal barrier integrity
- Antioxidant and anti-inflammatory defensemoderateManganese (6.7 mg/100g) serves as cofactor for superoxide dismutase, a primary cellular antioxidant enzyme; plant polyphenols provide additional oxidative stress protection
- Cardiovascular and metabolic health supportstrongPotassium (494 mg/100g) and magnesium support vascular endothelial function, blood pressure regulation, and insulin sensitivity; low sodium profile reduces hypertension risk
- DNA synthesis and cellular regenerationmoderateFolate (112 mcg/100g) and manganese are essential cofactors for methylation cycles and one-carbon metabolism, supporting genomic stability and telomere maintenance
Food Pairings
- ·Pair with vitamin C-rich foods (citrus, bell peppers, kiwi) to enhance non-heme iron bioavailability if fireweed is consumed as iron source
- ·Combine with healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble compounds and support nutrient bioavailability
- ·Mix with fermented foods (sauerkraut, tempeh, miso) to amplify probiotic benefits and optimize micronutrient utilization through enhanced gut ecosystem
- ·Pair with B12-containing foods (nutritional yeast, fortified plant milks, or animal products if not vegan) to maximize folate-B12 synergy for methylation support
Practical Tips
- ·Harvest fireweed young shoots (spring) before flowering for maximum tenderness; mature leaves become tougher but retain nutritional density
- ·Store fresh fireweed in breathable containers in refrigerator; use within 3-5 days or blanch and freeze for long-term preservation of micronutrients
- ·Lightly steam or sauté fireweed (2-3 minutes) rather than boiling to minimize leaching of water-soluble minerals like potassium and magnesium
- ·Source cultivated or ethically wild-harvested fireweed from verified suppliers to ensure freedom from environmental contaminants and sustainable harvest practices
- ·Add fireweed to soups, stews, or grain bowls in final cooking minutes to preserve heat-sensitive micronutrients and maintain bioavailability
Optimal Timing
Fireweed's mineral density and fiber support metabolic health throughout the day; no time-dependent bioavailability constraints. Midday or with lunch optimizes mineral absorption when stomach acid is active.
The fiber content may enhance satiety if consumed with protein-rich foods; consider pairing with meals containing fat and protein to optimize micronutrient absorption and minimize potential digestive distress from high fiber intake in sensitive individuals.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower fireweed is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about fireweed
What is fireweed?
Fireweed is classified as a vegetable. Fireweed is a nutrient-dense leafy green vegetable rich in fiber, calcium, and manganese, offering exceptional micronutrient density with minimal calories.
Is fireweed healthy?
Fireweed scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin B6, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is fireweed high in protein?
Not particularly. A 85 g serving provides about 4 g of protein (~8% of the 50 g daily value).
Is fireweed high in fiber?
Yes — it's a high-fiber food. A 85 g serving provides about 9 g of fiber (~32% of the 28 g daily value).
What vitamins and minerals are in fireweed?
In a 85 g serving, fireweed is highest in Manganese (~248% DV), Vitamin B6 (~68% DV), Magnesium (~32% DV), Copper (~30% DV), Calcium (~28% DV).
Is fireweed keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 7.3 g of net carbs (16.3 g total minus 9 g fiber).
When is the best time to eat fireweed?
Best any time of day. Fireweed's mineral density and fiber support metabolic health throughout the day; no time-dependent bioavailability constraints. Midday or with lunch optimizes mineral absorption when stomach acid is active.
How much fireweed should I eat?
A typical serving is around 85 g (~88 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating fireweed alongside several other vegetable sources.
What pairs well with fireweed?
Fireweed pairs nicely with: Pair with vitamin C-rich foods (citrus, bell peppers, kiwi) to enhance non-heme iron bioavailability if fireweed is consumed as iron source; Combine with healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble compounds and support nutrient bioavailability; Mix with fermented foods (sauerkraut, tempeh, miso) to amplify probiotic benefits and optimize micronutrient utilization through enhanced gut ecosystem; Pair with B12-containing foods (nutritional yeast, fortified plant milks, or animal products if not vegan) to maximize folate-B12 synergy for methylation support.
Supplements that mirror Fireweed's nutrient profile
Encyclopedia entries that supply the same signature nutrients fireweed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Fireweed
These are the nutrients fireweedcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.