Lambsquarter
Lambsquarter is a nutrient-dense leafy green with exceptional calcium and vitamin A content, offering potent antioxidant and anti-inflammatory benefits with minimal calories.
Variants (4)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C68.0 mg76% DV
- Riboflavin0.37 mg29% DV
- Thiamin0.14 mg11% DV
- Vitamin A493.0 iu10% DV
- Niacin1.0 mg6% DV
- Folate25.5 mcg6% DV
- Vitamin B60.08 mg5% DV
- Manganese0.66 mg29% DV
- Copper0.25 mg28% DV
- Calcium262.6 mg20% DV
- Potassium384.2 mg8% DV
- Magnesium28.9 mg7% DV
- Iron1.0 mg6% DV
- Phosphorus61.2 mg5% DV
- Zinc0.37 mg3% DV
- Sodium36.5 mg2% DV
- Selenium0.77 mcg1% DV
- Polyunsaturated Fat0.30 g
- Monounsaturated Fat0.13 g
- Saturated Fat0.05 g
- Saponins~255 mg
- Polyphenols~128 mg
Score · 94/100
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.
- Vitamin K289% DV
- Vitamin C89% DV
- Manganese65% DV
- Magnesium39% DV
- Riboflavin34% DV
Overview
Lambsquarter (Chenopodium album), also called wild spinach, is a foraged and cultivated leafy green native to temperate regions worldwide. Historically consumed across Europe, Asia, and Africa, it has recently gained recognition in nutritional science as a nutritional powerhouse rivaling cultivated greens. With 309mg of calcium per 100g—surpassing spinach—lambsquarter provides bioavailable mineral density crucial for bone health and longevity. Its 580 IU of vitamin A supports immune function and cellular health, while 80mg of vitamin C per serving aids collagen synthesis and antioxidant defense. Lambsquarter contains saponins and flavonoid compounds with documented anti-inflammatory properties. The 4.0g of fiber per 100g supports healthy microbiota and metabolic function. Unlike spinach, lambsquarter contains negligible oxalates, making its calcium exceptionally bioavailable—a significant advantage for calcium absorption. Its nutrient density relative to caloric content (43 kcal/100g) makes it ideal for caloric restriction protocols associated with longevity. The plant's resilience as a wild edible also suggests phytochemical adaptability that may confer additional stress-response benefits.
Health Benefits (5)
- Enhanced bone mineral density through bioavailable calciummoderateLambsquarter's 309mg calcium per 100g is minimally bound by oxalates, unlike spinach, allowing superior intestinal absorption and incorporation into bone matrix when paired with vitamin K and adequate vitamin D
- Reduced systemic inflammation via flavonoid and saponin contentemergingBioactive polyphenols and saponins modulate NF-κB signaling pathways and reduce pro-inflammatory cytokine production
- Immune system optimization through vitamin A and C synergystrongVitamin A supports epithelial barrier integrity and T-cell differentiation; vitamin C enhances neutrophil function and collagen cross-linking in immune tissues
- Improved insulin sensitivity and glucose regulationmoderateHigh fiber content (4.0g/100g) slows gastric emptying and glucose absorption; polyphenols enhance GLUT4 expression and mitochondrial function
- Support for cardiovascular health through potassium and folatestrong452mg potassium aids endothelial vasodilation and blood pressure regulation; 30mcg folate reduces homocysteine, a cardiovascular risk marker
Food Pairings
- ·Pair with olive oil and lemon: fat-soluble vitamin A absorption is enhanced by dietary lipids; vitamin C from lemon increases iron bioavailability from the greens' 1.2mg iron content
- ·Combine with fermented foods (sauerkraut, kimchi): synergistic enhancement of micronutrient absorption and prebiotic-probiotic benefits for gut barrier integrity
- ·Serve with sources of vitamin K (broccoli, Brussels sprouts): both vitamin K and bioavailable calcium work synergistically for bone mineralization
- ·Pair with citrus or tomatoes: vitamin C enhances non-heme iron absorption; lycopene from tomatoes provides complementary antioxidant polyphenols
Practical Tips
- ·Select young lambsquarter leaves (pre-flowering) for superior tenderness and minimal bitterness; older leaves develop stronger saponin-driven bitter compounds
- ·Blanch for 2-3 minutes before consuming raw in large quantities to reduce saponin content while preserving heat-stable calcium and vitamin A
- ·Store unwashed in breathable containers in refrigerator crisper for up to 5 days; wash immediately before use to prevent moisture-related degradation
- ·Incorporate into smoothies with coconut milk: the fat enhances vitamin A absorption while the quercetin from lambsquarter has demonstrated bioavailability improvements with dairy/plant-based proteins
- ·Consume as part of mixed salad rather than isolated servings to improve mineral bioavailability through diverse phytonutrient interactions
Optimal Timing
Lambsquarter contains no caffeine or compounds that interfere with sleep; its nutrient density makes it beneficial at any meal. Midday consumption may optimize mineral absorption when stomach acid is peak, though the difference is minimal.
While compatible with intermittent fasting protocols, consuming with a small amount of fat (olive oil, nuts) during eating windows maximizes fat-soluble micronutrient absorption
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 lambsquarter is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lambsquarter
What is lambsquarter?
Lambsquarter is classified as a vegetable. Lambsquarter is a nutrient-dense leafy green with exceptional calcium and vitamin A content, offering potent antioxidant and anti-inflammatory benefits with minimal calories.
Is lambsquarter healthy?
Lambsquarter scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lambsquarter high in protein?
Not particularly. A 85 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
Is lambsquarter high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
What vitamins and minerals are in lambsquarter?
In a 85 g serving, lambsquarter is highest in Vitamin C (~76% DV), Manganese (~29% DV), Riboflavin (~29% DV), Copper (~28% DV), Calcium (~20% DV).
Is lambsquarter keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.8 g of net carbs (6.2 g total minus 3.4 g fiber).
When is the best time to eat lambsquarter?
Best any time of day. Lambsquarter contains no caffeine or compounds that interfere with sleep; its nutrient density makes it beneficial at any meal. Midday consumption may optimize mineral absorption when stomach acid is peak, though the difference is minimal.
How much lambsquarter should I eat?
A typical serving is around 85 g (~37 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 lambsquarter alongside several other vegetable sources.
What pairs well with lambsquarter?
Lambsquarter pairs nicely with: Pair with olive oil and lemon: fat-soluble vitamin A absorption is enhanced by dietary lipids; vitamin C from lemon increases iron bioavailability from the greens' 1.2mg iron content; Combine with fermented foods (sauerkraut, kimchi): synergistic enhancement of micronutrient absorption and prebiotic-probiotic benefits for gut barrier integrity; Serve with sources of vitamin K (broccoli, Brussels sprouts): both vitamin K and bioavailable calcium work synergistically for bone mineralization; Pair with citrus or tomatoes: vitamin C enhances non-heme iron absorption; lycopene from tomatoes provides complementary antioxidant polyphenols.
Supplements that mirror Lambsquarter's nutrient profile
Encyclopedia entries that supply the same signature nutrients lambsquarter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lambsquarter
These are the nutrients lambsquartercontributes 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.