Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sauteed nettle greens Calories
Wild leafy green rich in iron, calcium, and vitamin K; lightly cooked by sautéing with added fat.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed nettle greens (90 g) has 61 calories. That works out to 68 calories per 100 g. It contains 6.4 g of carbs, 2.4 g of protein, 2.9 g of fat and 5.4 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.
Sauteed nettle greens Nutrition Facts
Selected: 1 serving (medium) · 90 g
61
KCAL / 90G
Carbs
6.4g
· 2% DV
Protein
2.4g
· 5% DV
Fat
2.9g
· 4% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 16% · Fat 42%
Sauteed nettle greens nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 5.4 g | 19% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Sauteed nettle greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 61 kcal |
| 1 tablespoon (shredded) | 15 g | 10 kcal |
| 3 tablespoon (shredded) | 45 g | 31 kcal |
| 1 cup (chopped) | 70 g | 48 kcal |
| ½ piece (half) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (large) | 140 g | 95 kcal |
| 1 piece (whole) | 180 g | 122 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Sauteed nettle greens
How do you make sauteed nettle greens?
Sauteed nettle greens are made by cooking cleaned nettle leaves with onion in a little oil until tender. Wear gloves while handling the raw leaves, since cooking removes their sting. Garlic, black pepper, or a squeeze of lemon can be added to suit your taste.
Do you have to blanch nettles before making sauteed nettle greens?
No, you do not have to blanch nettles before making sauteed nettle greens. You can cook the leaves directly in the pan, or briefly blanch them first to make handling easier. Either way, cook them thoroughly so their stinging hairs are neutralized.
Do sauteed nettle greens still sting when you eat them?
No, properly cooked sauteed nettle greens should not sting your mouth. Heat neutralizes the fine stinging hairs, but raw nettles can irritate skin, so use gloves when washing, trimming, or moving the uncooked leaves.
What part of the nettle plant is used for sauteed nettle greens?
Sauteed nettle greens are usually made with the young leaves and tender shoot tips. Remove thick, fibrous stems, which can stay tough after cooking. Older leaves may also be coarse, so choose fresh, tender growth when possible.
What do sauteed nettle greens taste like?
Sauteed nettle greens taste mildly earthy and leafy, somewhat like cooked spinach, with a distinctive green flavor. Onion softens that earthiness, while lemon or yogurt adds a bright, tangy contrast when serving.
Can you eat sauteed nettle greens with eggs?
Yes, eggs pair well with sauteed nettle greens. Cook the leaves until tender first, then stir in beaten eggs or crack an egg into the pan and cook until set. This is an easy way to turn the greens into a more substantial meal.
How do you wash nettles for sauteed nettle greens without getting stung?
Wear sturdy gloves and handle the leaves gently while rinsing them well under cool running water. Remove coarse stems and damaged leaves, then drain. Washing alone does not reliably stop nettles from stinging, so keep gloves on until the leaves are cooked.
How long do sauteed nettle greens last in the refrigerator?
Sauteed nettle greens keep for about three days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat until steaming hot throughout. Discard them if they have been left at room temperature for an extended time.
Can you freeze sauteed nettle greens?
Yes, you can freeze sauteed nettle greens once they have cooled. Divide them into meal-sized portions in airtight containers, then thaw and reheat in a pan. Their texture may be softer after freezing, but they still work well in soups, pasta, or eggs.
Can you forage nettles for sauteed nettle greens?
Yes, you can forage nettles for sauteed nettle greens if you can identify the plant confidently and gather it from a clean area. Avoid roadsides and places that may have been sprayed or contaminated, and wear gloves while picking and preparing the leaves.
Sauteed nettle greens Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
189µg · 21% DV
Vitamin C
16.2mg · 18% DV
B2
0.14mg · 11% DV
Minerals
Calcium
387mg · 39% DV
Manganese
0.68mg · 30% DV
Iron
2.52mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
288mg · 8% DV
Sodium
41mg · 2% DV
Sauteed nettle greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed nettle greens
To burn the 61 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 greens?
Sauteed nettle greens are young nettle leaves cooked in a pan, often with onion and a little oil. Nettles grow wild across much of Europe and western Asia, and are gathered or sold seasonally; once cooked, their stinging hairs are neutralised and the leaves become soft, with a mild, earthy flavour somewhat like spinach.
In Turkey they are served warm as a simple vegetable dish or meze, often with bread and yogurt. In other regions, nettles are also cooked into soups, fillings and side dishes. This leafy green provides fibre and contains iron, calcium and vitamin K. Keep the oil modest for a lighter serving, or finish with lemon and serve alongside beans, eggs or grains.
How Nutritious Is Sauteed nettle greens?
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
High
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 greens 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 greens Contain Allergens?
No known major allergens
Which Diets Is Sauteed nettle greens 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 greens Fat Profile
SATURATED
0.41g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Compare Sauteed nettle greens
Foods Similar to Sauteed nettle greens
Have another question about Sauteed nettle greens?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.