Lambsquarter

Nutrition per ~85 g · ¾ cup chopped

2.8 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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