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Nettle salad Calories
Light salad with iron, vitamin C and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Nettle salad (120 g) has 50 calories. That works out to 42 calories per 100 g. It contains 6.1 g of carbs, 2.9 g of protein, 1.9 g of fat and 3.4 g of fiber. Its 384 µg of Vitamin K covers 320% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nettle salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
50
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
2.9g
· 6% DV
Fat
1.9g
· 2% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 22% · Fat 32%
Nettle salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Nettle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 50 kcal |
| 1 tablespoon (diced) | 15 g | 6 kcal |
| 1 cup (chopped) | 55 g | 23 kcal |
| 1 piece (half) | 75 g | 32 kcal |
| 1 serving (small) | 80 g | 34 kcal |
| 100 g | 100 g | 42 kcal |
| 2 cup (chopped) | 110 g | 46 kcal |
| 1 piece (whole) | 150 g | 63 kcal |
| 1 serving (large) | 180 g | 76 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Nettle salad
How do you make nettle salad?
To make nettle salad, wear gloves to pick over fresh leaves, blanch them briefly, then drain and cool them. Toss with olive oil, lemon juice, and herbs or other salad greens; blanching removes the sting and softens the leaves.
Can you eat nettle salad raw?
Nettle salad is usually made with blanched or cooked leaves rather than untreated raw nettles. Fresh nettle hairs can sting the mouth and skin, so briefly blanch the leaves or steam them thoroughly before adding them to a salad.
How do you stop nettles from stinging when making nettle salad?
Wear thick gloves while handling nettles for salad, and use tongs or scissors to move the leaves. Brief boiling or steaming neutralizes the stinging hairs, so you can handle and chop the cooked leaves without getting stung.
What ingredients go in nettle salad?
Nettle salad commonly combines blanched leaves with lemon juice, olive oil, salt, and fresh herbs or spring onions. You can add other tender greens, but keep the dressing simple so it does not overpower the nettle’s earthy flavor.
Can you make nettle salad with yogurt?
Yes, nettle salad works well with yogurt. Mix blanched, cooled, and well-drained nettle leaves with plain yogurt and, if you like, garlic; serve it chilled as a side dish.
Which nettle leaves are best for nettle salad?
Young, tender leaves are best for nettle salad because older leaves can be tougher and more fibrous. Pick only nettles you can identify confidently, away from roadsides and sprayed areas, and wear gloves while harvesting them.
What does nettle salad taste like?
Nettle salad has an earthy, green flavor, often compared with cooked spinach, though nettle has its own distinct taste. Blanching mellows the leaves; lemon and olive oil brighten the flavor without masking it.
What do you serve with nettle salad?
Serve nettle salad as a side with grilled vegetables, fish, or a main meal, or enjoy it with bread as a light lunch. A yogurt dressing also makes it a natural partner for a simple mezze spread.
How long does nettle salad keep in the fridge?
Keep nettle salad covered in the refrigerator and aim to eat it by the next day. The leaves soften and release water as they sit, especially once dressed, so add lemon and salt shortly before serving when possible.
Can you freeze nettle salad?
Freezing prepared nettle salad is not recommended because thawed leaves become watery and limp. For later use, freeze blanched nettle leaves on their own, then thaw and season them when you are ready to make the salad.
Nettle salad Vitamins & Minerals
Vitamins
Vitamin K
384µg · 320% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.66mg · 29% DV
Calcium
216mg · 22% DV
Iron
2.52mg · 14% DV
Magnesium
50mg · 12% DV
Potassium ⭐
348mg · 10% DV
Sodium
144mg · 6% DV
Nettle salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nettle salad
To burn the 50 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Nettle salad?
Nettle salad is made with young nettle leaves, usually briefly blanched before they are dressed. The leaves are gathered in spring in places where foraging is common, including parts of Europe and western Asia; recipes vary, but lemon, olive oil, garlic or onion are familiar additions. Blanching softens the leaves and removes their sting.
The finished salad has a gentle, earthy green flavour and a tender texture. It can be served as a side or a small starter, alongside bread, grains or other spring vegetables. It is a light choice, with 42 calories per 100 g, and works well with a bright lemon dressing. If you forage nettles yourself, pick young leaves from a clean area and handle them before blanching with care.
How Nutritious Is Nettle salad?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Nettle salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Nettle salad Contain Allergens?
No known major allergens
Which Diets Is Nettle salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Nettle salad Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.