Food · Vegetables and Vegetable Products
Lambsquarters nutrition facts
A typical portion of lambsquarters (1 cup; 65 g, steamed (Northern Plains Indians)) has 30 calories and 3g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 32 calories (cooked, boiled, drained, with salt) to 54 (cooked).
Nutrition Facts
* 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 for Lambsquarters, steamed (Northern Plains Indians), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.1g
- more than 35% of 8,218 USDA reference foods
- Calories per 100 g
- 48
- more than 13% of reference foods
- Sodium per 100 g
- 4mg
- more than 10% of reference foods
1 cup weighs 65 g in USDA's record for Lambsquarters, steamed (Northern Plains Indians) (FDC 169815); across 2 records of lambsquarters USDA weighs it at 65 to 185 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 63% carbohydrate, 3% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese1.0 mg in 1 cup (65 g), 44% of the Daily Value
- Magnesium107 mg in 1 cup (65 g), 25% of the Daily Value
- Vitamin A126 µg RAE in 1 cup (65 g), 14% of the Daily Value
- Riboflavin0.2 mg in 1 cup (65 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 169815), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of lambsquarters USDA describes
Cooked has the most calories per 100 g (54); the fewest: With salt (32)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Lambsquarters, steamed (Northern Plains Indians) | 48 | 4.1 g | 0.2 g | 4 mg |
| Lambsquarters, raw (Northern Plains Indians) | 47 | 4.2 g | 0.3 g | 7 mg |
| Lambsquarters, raw | 43 | 4.2 g | 0.8 g | 43 mg |
| Lambsquarters, cooked, boiled, drained, with salt | 32 | 3.2 g | 0.7 g | 265 mg |
| Lambsquarters, cooked, boiled, drained, without salt | 32 | 3.2 g | 0.7 g | 29 mg |
| Lambsquarter, cooked | 54 | 3.1 g | 3.2 g | 149 mg |
Every nutrient in this record (27)
The portion is 1 cup (65 g); % DV is for that portion.
Energy, macronutrients and sugars (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.64 g | 4.06 g | 5% |
| Total lipid (fat) | 0.10 g | 0.16 g | 0% |
| Carbohydrate, by difference | 4.86 g | 7.47 g | 2% |
| Ash | 2.15 g | 3.30 g | |
| Energy | 31.2 kcal | 48.0 kcal | |
| Water | 55.3 g | 85.0 g | |
| Fiber, total dietary | 3.38 g | 5.20 g | 12% |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 227 mg | 349 mg | 17% |
| Iron, Fe | 0.75 mg | 1.15 mg | 4% |
| Magnesium, Mg | 107 mg | 164 mg | 25% |
| Phosphorus, P | 36.4 mg | 56.0 mg | 3% |
| Potassium, K | 696 mg | 1,070 mg | 15% |
| Sodium, Na | 2.60 mg | 4.00 mg | 0% |
| Zinc, Zn | 0.40 mg | 0.61 mg | 4% |
| Copper, Cu | 0.065 mg | 0.10 mg | 7% |
| Manganese, Mn | 1.01 mg | 1.56 mg | 44% |
Vitamins (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin A, RAE | 126 µg | 194 µg | 14% |
| Carotene, beta | 1,514 µg | 2,329 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 4,005 µg | 6,162 µg | |
| Vitamin C, total ascorbic acid | 3.19 mg | 4.90 mg | 4% |
| Thiamin | 0.031 mg | 0.047 mg | 3% |
| Riboflavin | 0.18 mg | 0.27 mg | 14% |
| Niacin | 0.40 mg | 0.62 mg | 3% |
| Vitamin B-6 | 0.15 mg | 0.23 mg | 9% |
Source: USDA FoodData Central, FDC 169815: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in lambsquarters?
30 in 1 cup (65 g) of steamed (Northern Plains Indians); 32 to 54 per 100 g across USDA's descriptions.
How much protein is in lambsquarters?
3g in 1 cup; 4.1 g per 100 g.
How much sodium is in lambsquarters?
0mg in 1 cup; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov