Wild Plant Nutrition Database — Complete Nutritional Guide
Wild edible plants are not just survival food — they are nutritional powerhouses that often exceed cultivated vegetables in vitamin, mineral, and antioxidant content. Our database tracks detailed nutritional profiles for 314 wild species, including protein, fat, fiber, vitamins A/C/E/K, calcium, iron, magnesium, potassium, zinc, and folate. This guide presents the top performers in each nutritional category.
🌿 Key Finding: Wild greens average 2-5× more micronutrients than supermarket vegetables. The bitter taste of many wild plants is actually a marker of higher antioxidant and polyphenol content — compounds that have been bred out of modern crops in favor of mildness and shelf life.
Top 10 Wild Plants by Protein Content
Protein is essential for muscle repair, immune function, and enzyme production. While most leafy greens are low in protein, wild nuts, seeds, and some greens are surprisingly rich sources:
| Plant | Protein (per 100g) |
|---|---|
| Hazelnut Corylus avellana | 15.0g |
| Walnut Juglans regia | 15.0g |
| Kudzu Pueraria lobata | 13.0g |
| Shagbark Hickory Carya ovata | 12.6g |
| Wild Oregano Origanum vulgare | 11.0g |
| Dog Rose Rosa canina | 10.0g |
| Canada Wild Rye Elymus canadensis | 10.0g |
| Moringa Moringa oleifera | 9.4g |
| Earthnut Pea Lathyrus tuberosus | 7.0g |
| Stinging Nettle Urtica dioica | 6.0g |
Top 10 Wild Plants by Vitamin C
Vitamin C is critical for immune function, collagen synthesis, and iron absorption. Several wild plants dramatically outperform oranges (53mg/100g):
| Plant | Vitamin C (per 100g) |
|---|---|
| Sea Buckthorn Hippophae rhamnoides | 450.0mg |
| Dog Rose Rosa canina | 426.0mg |
| Moringa Moringa oleifera | 200.0mg |
| Wild Garlic Allium ursinum | 150.0mg |
| Scots Pine Pinus sylvestris | 130.0mg |
| Autumn Olive Elaeagnus umbellata | 80.0mg |
| Jujube Ziziphus jujuba | 80.0mg |
| Chickweed Stellaria media | 80.0mg |
| Ramps Allium tricoccum | 80.0mg |
| Stinging Nettle Urtica dioica | 76.0mg |
Top 10 Wild Plants by Calcium
Calcium is essential for bone health, muscle contraction, and nerve signaling. Wild greens often contain more bioavailable calcium than dairy products per gram:
| Plant | Calcium (per 100g) |
|---|---|
| Stinging Nettle Urtica dioica | 481.0mg |
| Small-leaved Lime Tilia cordata | 400.0mg |
| Wild Oregano Origanum vulgare | 400.0mg |
| Moringa Moringa oleifera | 200.0mg |
| Perilla Shiso Perilla frutescens | 200.0mg |
| Wild Mint Mentha canadensis | 200.0mg |
| Red-root Amaranth Amaranthus retroflexus | 200.0mg |
| Dandelion Taraxacum officinale | 187.0mg |
| Amaranth Amaranthus tricolor | 180.0mg |
| Dog Rose Rosa canina | 161.0mg |
Top 10 Wild Plants by Iron
Iron deficiency is the world's most common nutritional deficiency. Wild plants can be excellent sources, especially when consumed with vitamin C-rich foods that enhance absorption:
| Plant | Iron (per 100g) |
|---|---|
| Hazelnut Corylus avellana | 4.7mg |
| Moringa Moringa oleifera | 4.0mg |
| Stinging Nettle Urtica dioica | 4.0mg |
| Jerusalem Artichoke Helianthus tuberosus | 3.5mg |
| Lamb Quarters Chenopodium album | 3.2mg |
| Dandelion Taraxacum officinale | 3.1mg |
| Walnut Juglans regia | 2.9mg |
| Borage Borago officinalis | 2.5mg |
| Good King Henry Chenopodium bonus-henricus | 2.5mg |
| Hawthorn Crataegus monogyna | 2.5mg |
Top 10 Wild Plants by Fiber
Dietary fiber supports digestive health, blood sugar regulation, and satiety. Wild plants are naturally higher in fiber than their cultivated counterparts:
| Plant | Fiber (per 100g) |
|---|---|
| Wild Oregano Origanum vulgare | 42.5g |
| Dog Rose Rosa canina | 24.0g |
| Common Hop Humulus lupulus | 12.1g |
| Kudzu Pueraria lobata | 10.0g |
| Hazelnut Corylus avellana | 9.7g |
| Jerusalem Artichoke Helianthus tuberosus | 9.7g |
| European Beech Fagus sylvatica | 8.0g |
| American Bladdernut Staphylea trifolia | 8.0g |
| Elderberry Sambucus nigra | 7.0g |
| Stinging Nettle Urtica dioica | 7.0g |
Why Wild Plants Are More Nutritious
Modern agriculture has spent centuries breeding plants for yield, sweetness, and shelf stability — not nutritional density. Wild plants face environmental stress (UV radiation, pests, competition) that triggers the production of protective phytochemicals — the same compounds that benefit human health. This is why a wild dandelion leaf has more vitamins than iceberg lettuce, and why wild purslane has more omega-3 than any cultivated green. The trade-off: wild plants are often more bitter, fibrous, and variable in flavor. But their nutritional superiority is well-documented in scientific literature.
Complete Nutrition Database
Every plant in our database includes detailed nutritional information where available. Use our Plant Finder to filter plants by protein content, vitamin levels, and mineral density. Whether you're looking for iron-rich wild greens, high-protein wild seeds, or vitamin C-packed berries, our database helps you find the most nutritious wild foods in your region and season.