scored 95/100
Lambsquarter is a nutrient-dense leafy green with exceptional calcium and vitamin A content, offering potent antioxidant and anti-inflammatory benefits with minimal calories.
2.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
Lambsquarter'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
Bioactive polyphenols and saponins modulate NF-κB signaling pathways and reduce pro-inflammatory cytokine production
Vitamin A supports epithelial barrier integrity and T-cell differentiation; vitamin C enhances neutrophil function and collagen cross-linking in immune tissues
High fiber content (4.0g/100g) slows gastric emptying and glucose absorption; polyphenols enhance GLUT4 expression and mitochondrial function
452mg potassium aids endothelial vasodilation and blood pressure regulation; 30mcg folate reduces homocysteine, a cardiovascular risk marker
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.
Breaks a fast
While compatible with intermittent fasting protocols, consuming with a small amount of fat (olive oil, nuts) during eating windows maximizes fat-soluble micronutrient absorption
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.
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.
Lambsquarter scores 95/100 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.
Not particularly. A 85 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
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).
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).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients lambsquarter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.