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Lamb's Quarters vs Kale: Calcium Content Comparison
2026-06-12
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
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
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.
