USDA reference food · Vegetables and Vegetable Products

Lambsquarters, raw

Per 100 g, lambsquarters, raw has 45 calories, 4g of protein, 1g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 169244). It is one of 6 USDA descriptions of lambsquarters.

FoodData Central 169244, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories45

% Daily Value*

Total Fat 1g1%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 45mg2%

Total Carbohydrate 7g3%

Dietary Fiber 4g14%

Total Sugars not declared

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 310mg24%

Iron 1.2mg7%

Potassium 450mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 4.2g; more than 36% of 8,218 USDA reference foods
Calories per 100 g: 43; more than 11% of reference foods
Fiber per 100 g: 4g; more than 85% of reference foods

What a portion gives you

Fiber 4g14%

Protein 4g8%

Potassium 450mg10%

Calcium 310mg24%

Iron 1.2mg7%

Sodium 45mg2%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169244); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C80 mg in 100 g (100 g), 89% of the Daily Value
Vitamin A580 µg RAE in 100 g (100 g), 64% of the Daily Value
Manganese0.8 mg in 100 g (100 g), 34% of the Daily Value
Riboflavin0.4 mg in 100 g (100 g), 34% of the Daily Value
Copper0.3 mg in 100 g (100 g), 33% of the Daily Value
Vitamin B60.3 mg in 100 g (100 g), 16% of the Daily Value
Thiamin0.2 mg in 100 g (100 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 169244), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 55% carbohydrate, 14% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	43.0	11%
Protein	4.20 g	36%
Total fat	0.80 g	25%
Carbohydrate	7.30 g	49%
Fiber	4.00 g	85%
Sodium	43.0 mg	30%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (64)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.20 g	4.20 g	8%
Total lipid (fat)	0.80 g	0.80 g	1%
Carbohydrate, by difference	7.30 g	7.30 g	3%
Ash	3.40 g	3.40 g
Energy	43.0 kcal	43.0 kcal
Water	84.3 g	84.3 g
Fiber, total dietary	4.00 g	4.00 g	14%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.059 g	0.059 g	0%
Fatty acids, total monounsaturated	0.15 g	0.15 g
Fatty acids, total polyunsaturated	0.35 g	0.35 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	309 mg	309 mg	24%
Iron, Fe	1.20 mg	1.20 mg	7%
Magnesium, Mg	34.0 mg	34.0 mg	8%
Phosphorus, P	72.0 mg	72.0 mg	6%
Potassium, K	452 mg	452 mg	10%
Sodium, Na	43.0 mg	43.0 mg	2%
Zinc, Zn	0.44 mg	0.44 mg	4%
Copper, Cu	0.29 mg	0.29 mg	33%
Manganese, Mn	0.78 mg	0.78 mg	34%
Selenium, Se	0.90 µg	0.90 µg	2%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	580 µg	580 µg	64%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	80.0 mg	80.0 mg	89%
Thiamin	0.16 mg	0.16 mg	13%
Riboflavin	0.44 mg	0.44 mg	34%
Niacin	1.20 mg	1.20 mg	8%
Pantothenic acid	0.092 mg	0.092 mg
Vitamin B-6	0.27 mg	0.27 mg	16%
Folate, total	30.0 µg	30.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	30.0 µg	30.0 µg
Folate, DFE	30.0 µg	30.0 µg	8%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.038 g	0.038 g
Threonine	0.16 g	0.16 g
Isoleucine	0.25 g	0.25 g
Leucine	0.35 g	0.35 g
Lysine	0.35 g	0.35 g
Methionine	0.049 g	0.049 g
Cystine	0.089 g	0.089 g
Phenylalanine	0.17 g	0.17 g
Tyrosine	0.17 g	0.17 g
Valine	0.23 g	0.23 g
Arginine	0.25 g	0.25 g
Histidine	0.12 g	0.12 g
Alanine	0.32 g	0.32 g
Aspartic acid	0.43 g	0.43 g
Glutamic acid	0.52 g	0.52 g
Glycine	0.25 g	0.25 g
Proline	0.22 g	0.22 g
Serine	0.20 g	0.20 g

Fatty acids (10)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.0020 g	0.0020 g
SFA 16:0	0.047 g	0.047 g
SFA 18:0	0.0050 g	0.0050 g
MUFA 18:1	0.12 g	0.12 g
PUFA 18:2	0.31 g	0.31 g
PUFA 18:3	0.036 g	0.036 g
PUFA 20:4	0.0020 g	0.0020 g
MUFA 16:1	0.0020 g	0.0020 g
MUFA 20:1	0.013 g	0.013 g
MUFA 22:1	0.020 g	0.020 g

Source: USDA FoodData Central, FDC 169244: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat lambsquarters

USDA lists 6 preparations of lambsquarters. The lambsquarters page puts them side by side, per 100 g and per portion.

Compare every lambsquarters preparation

Next questions

Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 85% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov