Lambsquarters · Chenopodium album
Lambsquarters, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Lambsquarters, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 70/100
How many beneficial nutrients Lambsquarters, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Lambsquarters, raw come from — the split across carbs, fat & protein.
55% from carbs
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Carbs 55%7.3 g per serving
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Fat 14%0.8 g per serving
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Protein 32%4.2 g per serving
What Lambsquarters, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 7.3 g | |
| Dietary Fiber | 4.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.8 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 36.0 mg | — |
| Omega-6 Fatty Acids | 313.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 47.0 mg | — |
| Stearic Acid | 5.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 115.0 mg | — |
| Gadoleic Acid | 13.0 mg | — |
| Erucic Acid | 20.0 mg | — |
| Linoleic Acid | 313.0 mg | — |
| Arachidonic Acid | 2.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 4.2 g | |
| Histidine | 116.0 mg | — |
| Isoleucine | 253.0 mg | — |
| Leucine | 350.0 mg | — |
| Lysine | 354.0 mg | — |
| Methionine | 49.0 mg | — |
| Phenylalanine | 166.0 mg | — |
| Threonine | 163.0 mg | — |
| Tryptophan | 38.0 mg | — |
| Valine | 226.0 mg | — |
| Alanine | 322.0 mg | — |
| Arginine | 253.0 mg | — |
| Aspartic Acid | 431.0 mg | — |
| Cystine | 89.0 mg | — |
| Glutamic Acid | 521.0 mg | — |
| Glycine | 249.0 mg | — |
| Proline | 223.0 mg | — |
| Serine | 200.0 mg | — |
| Tyrosine | 175.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 580.0 mcg | |
| Vitamin C | 80.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 1.2 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 30.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 309.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 34.0 mg | |
| Phosphorus | 72.0 mg | |
| Potassium | 452.0 mg | |
| Sodium | 43.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.8 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 3.4 g | — |
About Lambsquarters, raw
Lambsquarters is a wild edible green that grows freely as a weed across much of the world, yet it is far more nutritious than many crops that are deliberately farmed. Also called goosefoot, fat-hen, or by its Hindi name bathua, it has soft, diamond-shaped leaves often dusted with a silvery bloom, and it tastes remarkably like spinach with a mild, earthy flavor. It is a nutritional powerhouse, loaded with vitamin A, vitamin C, vitamin K, calcium, iron, and plant protein.
In Northern India it is cultivated as a food crop and cooked into bathua saag, stuffed parathas, and raita, while foragers elsewhere treat it just as they would spinach. The tender leaves and shoots can be steamed, sauteed, or simmered into soups. Like spinach, it contains oxalates, so cooking is the best way to enjoy it regularly. Harvest young, tender leaves from clean, unsprayed ground, wash them well, and use them quickly, cooking them down much as you would any hearty leafy green.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Lambsquarters, raw?
There are 43 calories in 100 g of Lambsquarters, raw, or about 43 calories in 1 unit (100 g).
How much protein is in Lambsquarters, raw?
Lambsquarters, raw contains 4.2 g of protein per 100 g.
How many carbs are in Lambsquarters, raw?
Lambsquarters, raw has 7.3 g of carbohydrates per 100 g.
How much fat is in Lambsquarters, raw?
Lambsquarters, raw provides 0.8 g of total fat per 100 g.
What is Lambsquarters, raw a good source of?
Lambsquarters, raw is an excellent source of Vitamin C (89% DV), Vitamin A (RAE) (64% DV), Riboflavin (B2) (34% DV), Manganese (34% DV), Copper (33% DV) and Calcium (24% DV) and a good source of Vitamin B6, Dietary Fiber, Thiamin (B1) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
