Food Nutrient Profile - Boiled Lambsquarters

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Nutrients in 100 grams of Boiled Lambsquarters

Boiled and Drained Lambsquarters.

Macros Ratio

Protein Fat Carbs
33%
16%
51%
100 g ▼

Macro Nutrients

Boiled Lambsquarters
Energy32 kcal
1.1%
Boiled and Drained Lambsquarters provide 32kcal of Energy per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.7 g
0.72%
Boiled and Drained Lambsquarters provide 0.7g of Fat per 100 grams, meeting 0.72% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.052 g
0.16%
Boiled and Drained Lambsquarters provide 0.052g of Saturated Fat per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.032 g
2%
Boiled and Drained Lambsquarters provide 0.032g of Omega 3 per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.27 g
1.6%
Boiled and Drained Lambsquarters provide 0.27g of Omega 6 per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Lambsquarters provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate5 g
3.85%
Boiled and Drained Lambsquarters provide 5g of Carbohydrate per 100 grams, meeting 3.85% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.62 g
0.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Lambsquarters provide 0.62g of Sugars per 100 grams, meeting 0.86% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.1 g
5.53%
Boiled and Drained Lambsquarters provide 2.1g of Fiber per 100 grams, meeting 5.53% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.2 g
5.7%
Boiled and Drained Lambsquarters provide 3.2g of Protein per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Lambsquarters
Vitamin A391 μg
43.4%
RAE, retinol activity equivalents
Boiled and Drained Lambsquarters provide 391μg of Vitamin A per 100 grams, meeting 43.4% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.1 mg
8.33%
Thiamine
Boiled and Drained Lambsquarters provide 0.1mg of Vitamin B1 per 100 grams, meeting 8.33% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.26 mg
20%
Riboflavin
Boiled and Drained Lambsquarters provide 0.26mg of Vitamin B2 per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.9 mg
5.63%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Lambsquarters provide 0.9mg of Vitamin B3 per 100 grams, meeting 5.63% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.062 mg
1.24%
Pantothenic acid
Boiled and Drained Lambsquarters provide 0.062mg of Vitamin B5 per 100 grams, meeting 1.24% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.17 mg
13.4%
Pyridoxine
Boiled and Drained Lambsquarters provide 0.17mg of Vitamin B6 per 100 grams, meeting 13.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B914 μg
3.5%
Folates and Folic Acid
Boiled and Drained Lambsquarters provide 14μg of Vitamin B9 per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Lambsquarters provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C37 mg
41%
Ascorbic acid
Boiled and Drained Lambsquarters provide 37mg of Vitamin C per 100 grams, meeting 41% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Lambsquarters provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.85 mg
12.3%
Tocopherols and Tocotrienols
Boiled and Drained Lambsquarters provide 1.85mg of Vitamin E per 100 grams, meeting 12.3% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K494 μg
412%
Phytomenadione or phylloquinone
Boiled and Drained Lambsquarters provide 494μg of Vitamin K per 100 grams, meeting 412% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Lambsquarters
Calcium258 mg
26%
Boiled and Drained Lambsquarters provide 258mg of Calcium per 100 grams, meeting 26% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.2 mg
22%
Boiled and Drained Lambsquarters provide 0.2mg of Copper per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.7 mg
8.75%
Boiled and Drained Lambsquarters provide 0.7mg of Iron per 100 grams, meeting 8.75% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium23 mg
5.48%
Boiled and Drained Lambsquarters provide 23mg of Magnesium per 100 grams, meeting 5.48% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.53 mg
23%
Boiled and Drained Lambsquarters provide 0.53mg of Manganese per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus45 mg
6.43%
Boiled and Drained Lambsquarters provide 45mg of Phosphorus per 100 grams, meeting 6.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium288 mg
8.47%
Boiled and Drained Lambsquarters provide 288mg of Potassium per 100 grams, meeting 8.47% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Boiled and Drained Lambsquarters provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium29 mg
1.93%
Boiled and Drained Lambsquarters provide 29mg of Sodium per 100 grams, meeting 1.93% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.3 mg
2.73%
Boiled and Drained Lambsquarters provide 0.3mg of Zinc per 100 grams, meeting 2.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water89 g
2.4%
Boiled and Drained Lambsquarters provide 89g of Water per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Lambsquarters: A Detailed Analysis of 100g Serving Size

Discover the nutritional data of boiled lambsquarters, including macro and micronutrients in 100g of boiled and drained lambsquarters. Learn about the health benefits of this leafy green vegetable.

When you enjoy 100 grams of boiled lambsquarters, you're treating your body to a powerhouse of nutrients. This humble vegetable is particularly rich in Vitamin K, making it an excellent choice for supporting bone health and proper blood clotting.

But that's not all! Boiled lambsquarters are also an excellent source of Vitamin A and Vitamin C. Vitamin A is essential for maintaining healthy vision, skin, and immune function, while Vitamin C is a potent antioxidant that aids in collagen production and boosts your immune system.

In addition to these key vitamins, boiled lambsquarters provide a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), and Vitamin E. These B vitamins are crucial for energy metabolism and brain health, while Vitamin E acts as an antioxidant, protecting your cells from damage.

You'll also find smaller amounts of Vitamin B3 (Niacin) and Vitamin B9 (Folate) in this leafy green. These vitamins support DNA synthesis and repair, as well as overall cellular function. While it contains trace amounts of Vitamin B5 (Pantothenic Acid), it does not have any Vitamin B12 or Vitamin D.

Boiled lambsquarters are not just about vitamins; they're also packed with essential minerals. In 100 grams, you'll find an excellent source of Calcium, Copper, and Manganese. Calcium is vital for strong bones and teeth, Copper plays a role in iron metabolism and the formation of red blood cells, and Manganese is important for bone formation and nutrient absorption.

This nutritious vegetable also provides a good amount of Iron and Potassium. Iron is crucial for transporting oxygen in the blood, while Potassium helps regulate fluid balance, muscle contractions, and nerve signals.

Moreover, boiled lambsquarters contain some Magnesium, Phosphorus, and Zinc. Magnesium supports muscle and nerve function, Phosphorus is essential for energy production and bone health, and Zinc is important for immune function and wound healing.

You’ll also find trace amounts of Selenium and Sodium in boiled lambsquarters, adding to its diverse mineral profile.

When it comes to macronutrients, 100 grams of boiled lambsquarters offer a balanced mix. This serving size provides some Carbohydrates, Fiber, and Protein, making it a well-rounded addition to your diet. Carbohydrates are your body’s primary energy source, Fiber aids in digestion and helps maintain a healthy gut, and Protein is essential for building and repairing tissues.

While boiled lambsquarters contain trace amounts of Fat, Omega-3, Omega-6, and Sugars, it is important to note that it has no Saturated Fat. This makes it a heart-healthy choice for those looking to maintain or improve their cardiovascular health.

In summary, boiled lambsquarters are a nutrient-dense vegetable that can significantly contribute to your daily intake of essential vitamins, minerals, and macronutrients. Incorporating this leafy green into your meals can help support overall health and well-being.

Frequently Asked Questions about Boiled Lambsquarters

What are the health benefits of Boiled Lambsquarters?

Boiled lambsquarters, also known as wild spinach, are a nutritious leafy green vegetable rich in vitamins A, C, and K, as well as minerals like calcium, iron, and magnesium. They are also a good source of antioxidants and fiber, which can support digestive health and reduce inflammation in the body. Including boiled lambsquarters in your diet can help boost your immune system, improve bone health, and promote overall well-being.

Are there any potential risks or side effects of consuming Boiled Lambsquarters?

Boiled lambsquarters are generally safe to consume and are a good source of nutrients like vitamins A and C, as well as minerals like calcium and iron. However, it is important to ensure that the lambsquarters are thoroughly washed to remove any dirt or contaminants. Some people may experience digestive issues like bloating or gas if they are not used to consuming high-fiber foods like lambsquarters. If you have any concerns or underlying health conditions, it is always best to consult with a healthcare provider or nutritionist before adding new foods to your diet.

Can I lose weight by eating more Boiled Lambsquarters?

Boiled lambsquarters can be a nutritious addition to a weight loss diet as they are low in calories and high in fiber, vitamins, and minerals. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and varied diet, along with regular physical activity, for sustainable weight loss.

Can I gain more muscles by eating more Boiled Lambsquarters if I train consistently?

Boiled lambsquarters can be a nutritious addition to a vegan diet, as they are high in protein, fiber, vitamins, and minerals. However, to gain muscle mass, it's important to consume a variety of plant-based protein sources, such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, combining regular strength training exercises with adequate protein intake is essential for muscle growth. Consider consulting with a vegan nutritionist to create a well-rounded meal plan that supports your fitness goals.

Can I eat Boiled Lambsquarters if I have diabetes?

Yes, boiled lambsquarters can be a healthy addition to a diabetic diet. Lambsquarters are a nutritious leafy green vegetable that is low in calories and carbohydrates, making them a good choice for managing blood sugar levels. Just be mindful of portion sizes and how you prepare them to avoid adding extra fats or sugars that could impact blood sugar levels.

Can I consume Boiled Lambsquarters if I am on a Keto diet?

Yes, boiled lambsquarters can be consumed on a Keto diet as they are low in carbohydrates and high in nutrients such as vitamins A and C, iron, and calcium. They can be a good addition to a Keto meal plan.

Can I eat Boiled Lambsquarters if I am on a low fat diet?

Yes, boiled lambsquarters can be a good addition to a low-fat diet. Lambsquarters are a nutrient-dense leafy green vegetable that is low in fat and calories but high in vitamins, minerals, and fiber. They can be a great source of nutrients while keeping your fat intake low.

What is the environmental impact of producing Boiled Lambsquarters?

Boiled lambsquarters, also known as wild spinach, have a relatively low environmental impact compared to animal products. They require less water, land, and resources to grow, making them a more sustainable option. Additionally, plant-based foods like lambsquarters have a lower carbon footprint and contribute less to deforestation and greenhouse gas emissions compared to animal agriculture.




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