Lambsquarters: The Underrated Superfood You Need to Know About

Sometimes referred to as “wild spinach,” Lambsquarters is a leafy green that packs an impressive nutritional punch. While it’s often overlooked or even considered a weed, it has myriad health benefits that make it worthy of attention. Here’s everything you need to know about Lambsquarters.


  • Type: Leafy Green
  • Origin: Native to Europe, now widespread globally
  • Color: Green leaves, often with a dusty, white coating
  • Flavor: Similar to spinach but with a nutty, earthy undertone
  • Texture: Tender leaves, slightly chewy stems
  • Season: Late spring to early autumn
  • Uses: Raw in salads, cooked in soups, sautéed as a side dish, or used in smoothies

Health Benefits

1. Rich in Essential Nutrients

Lambsquarters are a fantastic source of Vitamins A, C, and K.

2. High in Protein

Among leafy greens, Lambsquarters contain relatively high levels of protein.

3. Packed with Antioxidants

The plant is rich in flavonoids and polyphenols that help fight off oxidative stress.

4. Promotes Digestive Health

A good source of dietary fiber, it can help with digestion and regularity.

5. Supports Bone Health

High in calcium and magnesium, it supports bone structure and health.

6. Immunity Booster

With significant amounts of Vitamin C, it helps in strengthening the immune system.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 43 2.15%
Protein 4.2g 8.4%
Total Fat 0.8g 1.2%
Carbohydrates 7.3g 2.43%
Fiber 4g 16%
Sugars 0.4g 0.8%
Calcium 309mg 30.9%
Iron 1.2mg 6.6%
Magnesium 34mg 8.5%
Phosphorus 72mg 7.2%
Potassium 452mg 12.9%
Sodium 43mg 1.8%
Zinc 0.3mg 2%
Vitamin C 80mg 133.3%
Vitamin A 11600 IU 232%
Vitamin K 500mcg 625%

Note: Nutritional values are approximate and can vary based on growing conditions and preparation methods.


Include Lambsquarters in your diet to take advantage of its exceptional nutrient profile. Whether you pick it fresh from the wild or buy it at a farmer’s market, this leafy green is an unsung hero of the vegetable world.

Wild spinach

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