I knew nettles were good for us, but really, how good? To find out, I was inspired to get a lab sample of one of Galiano’s most prominent forageable foods. I then compared the analysis against the nutrient values of kale, broccoli, lettuce, spinach and 2% milk (you’ll see why) and the results blew me away. The data on the foods below came from the USDA Nutrient Database and the Canadian Nutrient File.
Most surprising to me was that nettles have the highest calcium content of all these foods.
Food Calcium Value per 100g
Nettles, Blanched 481mg
Kale, Raw 150mg
Milk, 2%, with Vitamins A & D 128mg
Spinach, Raw 99mg
Broccoli, Raw 47mg
Lettuce, Green Leaf, Raw 36mg
One would have to drink over three times as much milk to get the same quantity of calcium as one portion of nettles.
Nettles also exceed on the dietary fibre front:
Food Fibre Value per 100g
Nettles, Blanched 6.9g
Kale, Raw 3.6g
Milk, 2%, with Vitamins A & D 0g
Spinach, Raw 2.2g
Broccoli, Raw 2.6g
Lettuce, Green Leaf, Raw 1.3g
Two other mineral comparisons I thought I’d mention are magnesium and potassium. As you see in the chart below, nettles have relatively high amounts of both minerals. Comparatively, spinach has the highest magnesium and potassium value; and kale also exceeds nettles in potassium value.
Food Magnesium Value per 100g Potassium Value per 100g
Nettles, Blanched 57mg 334mg
Kale, Raw 47mg 491mg
Milk, 2%, with Vitamins A & D 14mg 162mg
Spinach, Raw 79mg 558mg
Broccoli, Raw 21mg 316mg
Lettuce, Green Leaf, Raw 13mg 194mg
There were many other interesting comparisons, but the ones above were the main highlights. As we head into an early spring, with nettle growth well underway, I’m going to try to make the most of nettle harvesting, drying and storing. Move over milk and make way for those nettle smoothies!