Stinging nettles
Blanched stinging nettles
Categories
| Macros | per 100 g |
|---|---|
| Calories | 42 kcal |
| Protein | 2.7 g |
| Fat | 0.1 g |
| Carbs | 7.5 g |
Blanched stinging nettles are the young leaves of Urtica dioica, briefly cooked in boiling water to neutralise their sting, then used much like spinach or other leafy greens in soups, risottos, pasta fillings and side dishes. Per 100 g, they provide 42 kcal, 2.7 g of protein, 0.1 g of fat and 7.5 g of carbohydrates, with an unusually high fibre content of 6.9 g and just 0.3 g of sugars. Nettles are a notable source of calcium at 481 mg per 100 g, potassium at 334 mg, and vitamin K at 498.6 mcg — one of the highest concentrations found in any leafy green. They also contribute 101 mcg of vitamin A per 100 g. No glycemic index data is available for this food. Blanched stinging nettles are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in blanched stinging nettles?
Blanched stinging nettles contain 42 kcal per 100 g, making them a very low-calorie leafy green. A generous 150 g serving would provide around 63 kcal.
How much calcium is in stinging nettles?
Blanched stinging nettles contain 481 mg of calcium per 100 g, which is notably high for a leafy vegetable — higher than most dairy-free plant sources by weight. This makes them a frequently cited option for those tracking calcium intake from non-dairy foods.
Are stinging nettles keto-friendly?
Yes, blanched stinging nettles are listed as keto-compatible. With only 7.5 g of carbohydrates and 6.9 g of fibre per 100 g, the net carbohydrate content is just 0.6 g per 100 g, which fits easily within typical keto carbohydrate limits.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 42.0 kcal |
| Protein | 2.7 g |
| Fat | 0.11 g |
| Carbs | 7.5 g |
| Sugars | 0.25 g |
| Fiber | 6.9 g |
| Minerals | Amount |
|---|---|
| Calcium | 481 mg |
| Iron | 1.6 mg |
| Magnesium | 57.0 mg |
| Phosphorus | 71.0 mg |
| Potassium | 334 mg |
| Sodium | 4.0 mg |
| Zinc | 0.34 mg |
| Copper | 0.076 mg |
| Manganese | 0.78 mg |
| Selenium | 0.30 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 101 mcg |
| Vitamin K | 499 mcg |
| Thiamin (B1) | 0.008 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 0.39 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 14.0 mcg |
| Choline | 17.4 mg |
