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Sauteed nettle Calories
Rich in iron, calcium, and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed nettle (90 g) has 38 calories. That works out to 42 calories per 100 g. It contains 4.6 g of carbs, 2.4 g of protein, 1.4 g of fat and 3.4 g of fiber. Its 369 µg of Vitamin K covers 308% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed nettle Nutrition Facts
Selected: 1 serving (medium) · 90 g
38
KCAL / 90G
Carbs
4.6g
· 2% DV
Protein
2.4g
· 5% DV
Fat
1.4g
· 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 45% · Protein 24% · Fat 31%
Sauteed nettle nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 2.4 g | 5% |
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 Sauteed nettle?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 38 kcal |
| 1 tablespoon (chopped) | 12 g | 5 kcal |
| 3 tablespoon (chopped) | 36 g | 15 kcal |
| 1 piece (small) | 45 g | 19 kcal |
| 1 cup (chopped) | 70 g | 29 kcal |
| 1 piece (medium) | 80 g | 34 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (large) | 140 g | 59 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Sauteed nettle
Does sauteed nettle still sting after cooking?
No, sauteed nettle should not sting when it has been cooked thoroughly, because heat deactivates the stinging hairs. Handle raw nettles carefully before cooking, and avoid tasting them uncooked.
How do you cook sauteed nettle?
Sauteed nettle is made by cooking nettle leaves in a pan until tender, often with onion and a little oil. Wear gloves to sort and wash fresh nettles, remove tough stems, and cook the leaves thoroughly.
Is sauteed nettle safe to eat?
Yes, sauteed nettle is safe to eat when the plant has been correctly identified and thoroughly cooked. Do not eat wild plants you cannot identify confidently; cooking does not make a misidentified plant safe.
What does sauteed nettle taste like?
Sauteed nettle tastes earthy and mildly herbal, somewhat like spinach. Onion softens its flavor, while garlic or lemon can add a brighter, more pronounced note.
Can you eat the stems in sauteed nettle?
Yes, thin, tender stems can be eaten in sauteed nettle once cooked until soft. Remove thick or woody stems before cooking, since they can stay fibrous even after the leaves have wilted.
What do you serve with sauteed nettle?
Sauteed nettle pairs well with eggs, crusty bread, potatoes, or a grain such as rice. A spoonful of yogurt or a squeeze of lemon also complements its earthy flavor.
How long does sauteed nettle last in the fridge?
Sauteed nettle keeps for about 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an unusual smell or texture.
Can you freeze sauteed nettle?
Yes, you can freeze sauteed nettle after it has cooled. Divide it into airtight portions; the leaves may soften further after thawing, so frozen portions work especially well in soups, eggs, or other cooked dishes.
Can you reheat sauteed nettle?
Yes, sauteed nettle can be reheated until steaming hot throughout. Reheat only the portion you plan to eat, either in a pan or microwave, rather than repeatedly warming and cooling the whole batch.
Does the iron in sauteed nettle absorb well?
The iron in sauteed nettle is non-heme iron, which is less readily absorbed than iron from meat. Eating it with a vitamin C source such as lemon can improve absorption; tea or coffee with the meal can reduce it.
Sauteed nettle Vitamins & Minerals
Vitamins
Vitamin K
369µg · 308% DV
Vitamin C
10.8mg · 12% DV
B2
0.14mg · 11% DV
Vitamin A
90.9µg · 10% DV
Minerals
Manganese
0.7mg · 30% DV
Calcium
252mg · 25% DV
Iron
2.52mg · 14% DV
Magnesium
47mg · 11% DV
Potassium ⭐
288mg · 8% DV
Sodium
16mg · 1% DV
Sauteed nettle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed nettle
To burn the 38 calories in 1 serving (medium) (90 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 Sauteed nettle?
Sauteed nettle is made from young nettle leaves cooked until their sting is gone, often with onion and a little oil. Nettle has long been gathered and eaten in parts of Europe and elsewhere; it is also used in soups, pies and simple home-cooked greens.
Cooking leaves it tender, with a mild, earthy flavour somewhat like spinach. Serve it warm as a side, fold it into an omelette or savoury pastry, or pair it with yoghurt and bread. It contributes fibre and is noted for iron, calcium and vitamin K; a 100 g portion has 3.8 g of fibre. For a lighter version, use a modest amount of oil and add lemon or herbs rather than a rich sauce.
How Nutritious Is Sauteed nettle?
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 Sauteed nettle 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 Sauteed nettle Contain Allergens?
No known major allergens
Which Diets Is Sauteed nettle 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
Sauteed nettle Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.