Nettles
Here’s the approximate nutritional breakdown for fresh nettle leaves per 100 g, based on available UK and USDA data. Nettles are impressively nutritious, especially when fresh or lightly cooked.
Cooking reduces Vitamin C but makes nutrients like iron more bioavailable.
High in antioxidants, minerals, and natural anti-inflammatories.
Great in soups, teas, pestos, and more once blanched (removes sting).
Nutrition
Here’s the approximate nutritional breakdown for fresh nettle leaves per 100 g, based on available UK and USDA data. Nettles are impressively nutritious, especially when fresh or lightly cooked.
🌿 Nettle Leaves – Nutrition per 100 g (Fresh)
| Nutrient | Amount |
|---|---|
| Calories | 42 kcal |
| Carbohydrates | 7.5 g |
| Protein | 2.7 g |
| Fat | 0.1 g |
| – Saturated Fat | 0.01 g |
| – Polyunsaturated Fat | 0.04 g |
| – Monounsaturated Fat | 0.01 g |
| – Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
| Potassium | 334 mg |
| Fibre | 6.9 g |
| Sugar | 0.2 g |
| Vitamin A | 2010 IU |
| Vitamin C | 333 mg |
| Calcium | 481 mg |
| Iron | 4.4 mg |
Notes:
Cooking reduces Vitamin C but makes nutrients like iron more bioavailable.
High in antioxidants, minerals, and natural anti-inflammatories.
Great in soups, teas, pestos, and more once blanched (removes sting).
Here’s the nutritional breakdown for cooked nettle leaves per 100 g, typically after boiling or steaming and draining. Cooking reduces volume and softens the sting, but it also slightly alters the nutrient profile — especially for heat-sensitive vitamins.
🌿 Cooked Nettle Leaves – Nutrition per 100 g (Boiled, Drained)
| Nutrient | Amount |
|---|---|
| Calories | 29 kcal |
| Carbohydrates | 5.5 g |
| Protein | 2.4 g |
| Fat | 0.1 g |
| – Saturated Fat | 0.01 g |
| – Polyunsaturated Fat | 0.02 g |
| – Monounsaturated Fat | 0.01 g |
| – Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 280 mg |
| Fibre | 5.0 g |
| Sugar | 0.2 g |
| Vitamin A | ~1300 IU |
| Vitamin C | ~70 mg |
| Calcium | ~290 mg |
| Iron | ~2.7 mg |
Notes:
Vitamin C drops significantly with cooking but still remains decent.
Calcium and iron are still abundant — in fact, slightly more bioavailable once cooked.
Great as a spinach substitute in soups, curries, omelettes, or pasta.
]Here’s a side-by-side comparison of the nutritional content of nettles per 100 g, both raw (fresh) and cooked (boiled and drained).
🌿 Nettles – Nutrition per 100 g
| Nutrient | Raw (Fresh) | Cooked (Boiled, Drained) |
|---|---|---|
| Calories | 42 kcal | 29 kcal |
| Carbohydrates | 7.5 g | 5.5 g |
| Protein | 2.7 g | 2.4 g |
| Fat | 0.1 g | 0.1 g |
| – Saturated Fat | 0.01 g | 0.01 g |
| – Polyunsaturated Fat | 0.04 g | 0.02 g |
| – Monounsaturated Fat | 0.01 g | 0.01 g |
| – Trans Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 4 mg | 3 mg |
| Potassium | 334 mg | 280 mg |
| Fibre | 6.9 g | 5.0 g |
| Sugar | 0.2 g | 0.2 g |
| Vitamin A | 2010 IU | ~1300 IU |
| Vitamin C | 333 mg | ~70 mg |
| Calcium | 481 mg | ~290 mg |
| Iron | 4.4 mg | ~2.7 mg |
🔍 Key Points:
Cooking reduces vitamin C and vitamin A, both heat-sensitive.
Iron, calcium, and potassium are still retained well.
Calories and carbs drop slightly due to water loss and dilution.
Cooked nettles are still highly nutritious and easier to digest and handle.