Vegetable
blanched stinging nettles.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
stinging nettles
SERVING
CALORIES
42
PROTEIN
2.7g
CARBS
7.5g
FAT
0.11g
FIBER
6.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories42kcal—
Protein2.7g5%
Carbohydrates7.5g3%
Fiber6.9g25%
Sugar0.25g1%
Total fat0.11g0%
Saturated fat0.01g0%
Water87.7g—
MINERALS
Sodium4.0mg0%
Potassium334mg7%
Calcium481mg37%
Iron1.6mg9%
Magnesium57mg14%
Phosphorus71mg6%
Zinc0.34mg3%
Copper0.08mg9%
Manganese0.78mg34%
Selenium0.30µg1%
VITAMINS
Vitamin A101µg11%
Vitamin C27.3mg30%
Vitamin K499µg416%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.16mg12%
Niacin (B3)0.39mg2%
Vitamin B60.10mg6%
Folate (B9)14µg4%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup89g
1 tablespoon5.6g
1 teaspoon1.9g
1 ml0.4g
1 liter370.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in essential nutrients, including vitamins A, C, K, iron, and calcium.
- ✓Contains compounds that may help reduce inflammation in the body.
- ✓Traditionally used to support urinary tract health and may help alleviate symptoms of benign prostatic hyperplasia (BPH).
- ✓May offer relief from seasonal allergies like hay fever by acting as a natural antihistamine.
COOKING TIPS
In the kitchen.
- 1Use as a direct substitute for spinach or kale in soups, stews, pasta fillings, and pestos.
- 2Sauté with garlic, olive oil, and a pinch of chili flakes for a simple, nutritious side dish.
- 3The blanching liquid is a nutrient-rich 'nettle tea' that can be consumed on its own or used as a base for stocks and broths.
- 4Finely chop and incorporate into dough for bread, pasta, or savory scones to add earthy flavor and vibrant green color.
STORAGE
Keep it fresh.
- Store blanched nettles in an airtight container in the refrigerator and use within 2-3 days for best quality.
- For long-term storage, squeeze out excess water, pack into freezer-safe bags or ice cube trays, and freeze for up to 8 months.
FAQ
Frequently asked questions.
Are blanched stinging nettles healthy?
Yes, blanched stinging nettles are highly nutritious and rich in vitamins A, C, and K, as well as minerals like iron and calcium. They contain anti-inflammatory compounds and have been traditionally used to support urinary tract health and alleviate seasonal allergy symptoms.
Do blanched stinging nettles still sting?
No, the blanching process completely neutralizes the stinging hairs (trichomes) and the formic acid they contain. Once they have been submerged in boiling water for 1-2 minutes, they are safe to handle and eat without any risk of irritation.
How many calories and protein are in blanched stinging nettles?
A 100g serving of blanched stinging nettles contains approximately 42 calories and 2.71g of protein. They are a low-calorie, nutrient-dense vegetable with about 7.49g of carbohydrates and very little fat.
What do blanched stinging nettles taste like?
Blanched stinging nettles have a flavor profile similar to spinach but with a more complex, earthy, and slightly nutty undertone. They are often described as tasting 'greener' and more robust than most common garden greens.
Are blanched stinging nettles keto-friendly?
Yes, with only 7.49g of carbohydrates per 100g, blanched stinging nettles are keto-friendly and low-carb. They are an excellent way to add essential micronutrients like vitamin K and iron to a ketogenic diet.
How do you use blanched stinging nettles in cooking?
Once blanched, they can be used as a direct substitute for cooked spinach or kale. They are popular in traditional nettle soups, blended into pestos, stirred into risottos, or sautéed with garlic and lemon as a side dish.
Can blanched stinging nettles help with allergies?
Stinging nettles are known to act as a natural antihistamine. Consuming them may help reduce the body's inflammatory response to allergens, potentially providing relief from symptoms of hay fever and other seasonal allergies.
Are blanched stinging nettles vegan and gluten-free?
Yes, blanched stinging nettles are a natural plant-based ingredient that is both vegan and gluten-free. They are suitable for a wide variety of dietary restrictions, including Paleo and Whole30 diets.
How long do blanched stinging nettles last in the fridge?
After blanching, you should squeeze out the excess moisture and store them in an airtight container. They will remain fresh in the refrigerator for approximately 3 to 5 days.
Can you freeze blanched stinging nettles?
Yes, blanched stinging nettles freeze exceptionally well. Squeeze out as much water as possible, form them into small portions or balls, and store them in a freezer-safe bag for up to 6 months for use in future soups or stews.
