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Lamb's quarters dish Calories
Leafy green dish rich in iron, folate, and vitamin A
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lamb's quarters dish (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 12.2 g of carbs, 4.7 g of protein, 4.3 g of fat and 5.2 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lamb's quarters dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
4.7g
· 9% DV
Fat
4.3g
· 6% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 18% · Fat 36%
Lamb's quarters dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 5.2 g | 19% |
| Protein | 4.7 g | 9% |
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 Lamb's quarters dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 tablespoon (shredded) | 20 g | 12 kcal |
| 4 tablespoon (shredded) | 80 g | 46 kcal |
| 1 piece (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (chopped) | 140 g | 81 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Lamb's quarters dish
How do you cook lamb's quarters dish?
Lamb's quarters dish is commonly made by sautéing washed leaves with onion in oil, then cooking them until tender. Garlic, tomato, or a little rice can be added, depending on the recipe. The leaves release moisture as they cook, so extra liquid may not be needed.
What does lamb's quarters dish taste like?
Lamb's quarters dish has a mild, earthy, leafy flavor, often compared with spinach but a little more herbal. Young leaves tend to taste milder, while onion, garlic, lemon, or spices can noticeably shape the finished dish.
Can you eat lamb's quarters dish raw?
Lamb's quarters dish is normally cooked, and cooking is a practical choice for the leaves’ texture. Young, correctly identified lamb's quarters leaves can be eaten raw, but wash them thoroughly and avoid eating wild plants unless you are certain of their identification.
Is lamb's quarters dish made with spinach?
No, lamb's quarters dish is made with lamb's quarters, not spinach. The plants are different, although their tender leaves can be cooked in similar ways and one may sometimes replace the other in a recipe.
How do you identify the plant used in lamb's quarters dish?
Lamb's quarters dish uses Chenopodium album, a plant with young, often mealy-looking leaves and sometimes a pale coating underneath. Appearance varies, so do not rely on one feature to identify a wild plant; use a trusted field guide or knowledgeable local expert.
Do you need to blanch greens for lamb's quarters dish?
No, you do not have to blanch lamb's quarters before making the dish; you can cook the washed leaves directly in a pan. Blanching and draining them first is an option if you prefer a softer result or want to reduce some bitterness.
What do you serve with lamb's quarters dish?
Lamb's quarters dish pairs well with plain yogurt, crusty bread, or a grain such as rice. It can also be served as a vegetable side alongside beans, eggs, or roasted meat; a squeeze of lemon brightens its earthy flavor.
Can you freeze lamb's quarters dish?
Yes, you can freeze lamb's quarters dish in sealed, meal-sized containers once it has cooled. The cooked leaves may become softer after thawing, so freeze it for convenience rather than expecting the same texture as a freshly made dish.
How should you store leftover lamb's quarters dish?
Store leftover lamb's quarters dish in a covered container in the refrigerator and eat it within a few days. Cool it promptly rather than leaving it out for a long time, and reheat only the portion you plan to serve.
Is lamb's quarters dish high in oxalates?
Lamb's quarters contains oxalates, as do many leafy greens, so the dish may not suit someone who has been advised to limit them. Boiling and draining the leaves can reduce some oxalates, but people with kidney stone concerns should ask their clinician about suitable portions.
Lamb's quarters dish Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
612µg · 68% DV
Vitamin C
32.4mg · 36% DV
Folate
140.4µg · 35% DV
Minerals
Manganese
1.08mg · 47% DV
Magnesium
122mg · 29% DV
Iron
4.86mg · 27% DV
Copper
0.22mg · 24% DV
Potassium ⭐
576mg · 17% DV
Sodium
324mg · 14% DV
Lamb's quarters dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lamb's quarters dish
To burn the 104 calories in 1 serving (medium) (180 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 Lamb's quarters dish?
Lamb's quarters dish is a home-style preparation of the tender leaves of the wild lamb’s quarters plant, commonly cooked with onion and a little oil. It is part of Turkish and Anatolian cooking, where foraged greens are often turned into simple seasonal meals. The leaves soften considerably and have a mild, earthy, slightly herbal taste. Serve it warm or at room temperature, often with yogurt and lemon, as a side or a light vegetarian meal; grains or bread make it more substantial.
This leafy dish contributes fibre, iron, folate and vitamin A. To keep it lighter, use oil sparingly, or pair it with plain yogurt for a simple, balanced plate.
How Nutritious Is Lamb's quarters dish?
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 Lamb's quarters dish 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 Lamb's quarters dish Contain Allergens?
No known major allergens
Which Diets Is Lamb's quarters dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lamb's quarters dish Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.12g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.