Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 176 kJ / 42 kcal | 2% |
| Protein | 2.71 g | 5% |
| Carbohydrate | 7.49 g | 3% |
| Natural sugars | 0.25 g | <1% |
| Fat | 0.11 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 6.9 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 101 µg RAE | 13% |
| Vitamin K | 499 µg | 665% |
| Folate | 14 µg | 7% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.16 mg | 11% |
| Niacin (B3) | 0.39 mg | 2% |
| Vitamin B6 | 0.1 mg | 7% |
| Choline | 17.4 mg | — |
| Calcium | 481 mg | 60% |
| Iron | 1.64 mg | 12% |
| Magnesium | 57 mg | 15% |
| Potassium | 334 mg | 17% |
| Zinc | 0.34 mg | 3% |
| Copper | 0.08 mg | 8% |
| Manganese | 0.78 mg | 39% |
| Phosphorus | 71 mg | 10% |
| Selenium | 0.3 µg | 1% |
| Sodium | 4 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Stinging Nettles, blanched (Northern Plains Indians) (USDA FDC SR Legacy 169819). Nutrients the row does not report are left blank.
Prep notes
Figures are blanched leaves. Blanching, wilting or drying takes the sting out. Calcium and vitamin K are the headline figures. Young tops only. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Stinging nettle, blanched (Urtica dioica) is listed in Thrive’s plant atlas under leafy. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Leaves.