Lambsquarters
Lambsquarters, raw (Northern Plains Indians)
Nutrition Facts
- Total Fat 0,28 g0%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 7 mg0%
- Total Carbohydrate 6,96 g3%
- Dietary Fiber 6,3 g23%
- Total Sugars —
- Protein 4,21 g8%
- Vitamin D —
- Calcium 366 mg28%
- Iron 1,16 mg6%
- Potassium 1 270 mg27%
100g of Lambsquarters, raw (Northern Plains Indians) contains 47 kcal calories, 4,21g protein, and 163mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein36%(17 kcal)
- Carbs59%(28 kcal)
- Fat5%(3 kcal)
Nutrient density
Meets ≥10% Daily Value for 11 of 23 nutrients
Excellent nutrient densityUse Lambsquarters in your next meal plan
Melio can build a complete week of meals around Lambsquarters (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Lambsquarters has a potassium-to-sodium ratio of 181.4:1, which is considered favorable for blood-pressure support.
- Lambsquarters contains more fiber per 100 g than cooked oatmeal — 6 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 47 kcal | 2% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 4,21 g | 8% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 6,96 g | 3% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,28 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 6,3 g | 23% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 7 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 1 270 mg | 27% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 366 mg | 28% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 163 mg | 39% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 63 mg | 5% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,16 mg | 6% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,72 mg | 7% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,12 mg | 13% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,49 mg | 65% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 1,1 µg | 2% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 98 µg | 11% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 346,6 µg | 289% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,03 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,3 mg | 23% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,79 mg | 5% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,18 mg | 11% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 48 µg | 12% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 20 mg | 4% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 1 171 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 3 616 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 85,23 g | — |
Household serving sizes
g- leaf
- 1 g
Frequently asked questions about Lambsquarters
How many calories in Lambsquarters?
Lambsquarters contains 47 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Lambsquarters?
Lambsquarters contains 7 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Lambsquarters?
Per 100 grams, Lambsquarters contains 4.21 g protein, 6.96 g carbohydrates, and 0.28 g total fat.
Is Lambsquarters good for keto or low-carb?
Yes — Lambsquarters has 0.7 g net carbs per 100 g, fitting a low-carb plan.
Where does Lambsquarters nutrition data come from?
Nutrition data for Lambsquarters is sourced from USDA FoodData Central (FDC ID 168995). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168995/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Lambsquarters
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Lambsquarters.
3 meal ideas using Lambsquarters
Starter templates matched to Lambsquarters's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring lambsquarters
Combine lambsquarters with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Low-carb lunch built around lambsquarters
A big leafy salad with lambsquarters, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with lambsquarters
Roast lambsquarters with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168995), accessed 2019-04-01.
Published: 2019-04-01
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Use Lambsquarters in your next meal plan
Melio can build a complete week of meals around Lambsquarters (or any food in our database), tailored to your macro goals and dietary preferences.
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