Vegetable
Nettle
Stinging nettle (Urtica dioica) is a spring green that loses its sting when cooked or thoroughly blended. Flavour is spinach-like, iron-rich, and deep green. Tops are picked before flowering for tenderness. Blanch or sweat for soups, pesto, and pasta fillings; wear gloves when raw. Do not eat large amounts of uncooked nettle. A foraged classic of northern Europe.
Track this ingredient
Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.28 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Cholesterol 0 mg
- Sodium 18.5 mg
- Salt 0.05 g
- Total Carbohydrate 7.03 g
- Dietary Fibre 2.68 g
- Total Sugars 2.95 g
- Complex / starch 1.86 g
- Protein 2 g
- Water 90.2 g
- Energy 32.8 kcal
- Water 90.2 g
- Carbohydrates 7.03 g
- Sugars 2.95 g
- Monosaccharides 2.06 g
- Disaccharides 0.89 g
- Starch 1.86 g
- Amylose 0.47 g
- Amylopectin 1.4 g
- Digestible Starch 1.58 g
- Resistant Starch 0.19 g
- Fibre 2.68 g
- Soluble Fibre 0.94 g
- Insoluble Fibre 1.74 g
- Protein 2 g
- Plant Protein 1.9 g
- Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Vitamins 118 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.64 mg
- Vitamin B5 — Pantothenic Acid 0.32 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 30.9 µg
- Vitamin C 39 mg
- Vitamin E 0.4 mg
- Vitamin K 25 µg
- Minerals 513 mg
- Major Minerals 507 mg
- Trace Minerals 6.3 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 39 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.64 · vitamin-b5-pantothenic-acid: 0.32 · vitamin-b6: 0.16 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 30.9 · vitamin-e: 0.4 · vitamin-k: 25 ·
Minerals
Sodium: 18.54 · Potassium: 434 · Calcium: 54 · Iron: 0.9 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
Northern Europeans cooked nettles as a staple spring green after winter scarcity.
British rural cookery made nettle soup a seasonal tradition.
Restaurant foraging revived nettle ravioli, pesto, and purées.