Lamb's Quarters vs Kale: Calcium Content Comparison
2026-05-18
In a nutshell: Lamb's quarters (Chenopodium album) contains more calcium per 100g than kale — approximately 200mg vs 150mg. But kale is consumed in larger quantities, so in practice the calcium per serving may be similar. Here's the full comparison.
What Is Lamb's Quarters?
Lamb's quarters (Chenopodium album), also known as goosefoot or wild spinach, is one of the most common wild edible plants in Europe and worldwide. It grows spontaneously in gardens, fields, and disturbed soils.
It has been consumed as a vegetable since ancient times and is still used in traditional cuisines across Europe, Asia, and Africa.
Calcium Comparison: Lamb's Quarters vs Kale
| Nutrient (per 100g raw) | Lamb's Quarters 🌿 | Kale 🥬 | Winner |
|---|---|---|---|
| **Calcium** | **200mg** | **150mg** | **Lamb's Quarters** ✅ |
| Vitamin C | 80mg | 120mg | **Kale** ✅ |
| Vitamin A | 580µg | 500µg | **Lamb's Quarters** ✅ |
| Iron | 1.5mg | 1.6mg | Tie |
| Fiber | 3.0g | 3.6g | **Kale** ✅ |
| Oxalates | **Lower** | **Higher** | **Lamb's Quarters** ✅ |
Why Lamb's Quarters Wins on Calcium
- Higher concentration — 200mg vs 150mg per 100g
- Lower oxalates — Oxalates bind calcium and reduce absorption. Lamb's quarters has lower oxalate content than kale, meaning more of its calcium is actually absorbed by the body
- Wild growth — Like many wild plants, lamb's quarters absorbs minerals from the soil more efficiently than cultivated plants
How to Use Lamb's Quarters
- Raw in salads — Young leaves are tender and mild
- Sautéed — Like spinach, with garlic and olive oil
- In soups — Added at the end of cooking
- In frittatas — Mixed with eggs and cheese
Tip: Lamb's quarters has a mild, slightly nutty flavor. It's less bitter than kale and more delicate than spinach. Harvest young leaves before flowering for the best texture.
Scientific Sources
- USDA FoodData Central — Nutritional data for Chenopodium album and Brassica oleracea.
- Bianco V.V. et al. (2015) — "Nutritional value and nitrate content in edible wild herbs." Italian Journal of Food Science.
Frequently Asked Questions (FAQ)
Is lamb's quarters safe to eat raw?
Yes. Young leaves are tender and excellent raw in salads. Older leaves are better cooked.
Does lamb's quarters have more calcium than kale?
Yes. Per 100g, lamb's quarters contains approximately 200mg of calcium versus 150mg in kale. Plus, its lower oxalate content means more calcium is absorbed.
Where can I find lamb's quarters?
It grows spontaneously in gardens, fields, and disturbed soils throughout Europe. Look for it in spring and summer. The leaves are diamond-shaped with a white powdery coating on the underside. --- Next article: Template A — "Wild Spinach vs Cultivated Spinach Iron Content"