Nettle - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Nettle

Nettle consists of 1% fat, 7% protein, 1% carbs, 3% fiber and 85% water. Nettle has 46 calories per 100g, that is 98% lower than other foods in Vegetables and vegetable products. In total 20% of the calories in Nettle are from fat, 61% from protein and 9% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 1.5g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in iron Covers 0.5% of Iron RDA per portion
  • High in magnesium Covers 0.3% of Magnesium RDA per portion
  • High in potassium Covers 0.2% of Potassium RDA per portion
  • High in vitamin B1 Covers 0.3% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Nettle for a low carb diet?

With 1.5g of carbs and a Glycemic Load of 0.2 in a portion of 150g, Nettle can be consumed for a ketogenic or low-carb diet. Nettle contains low amounts of Fructose, is Gluten free and has no Lactose.

Nettle: nutrition facts & data

Nutrition facts
per 100g 		Nettle
avg Vegetables and vegetable products[1]
Calories (kcal) 46.0 46.8
Fat (g) 1.0 1.1
Protein (g) 7.0 2.1
Carbohydrates (g) 1.0 5.2
Mono- & Di-Saccharides (g) 0.0 5.2
Polysaccharides (g) 0.0 5.2
Fibers (g) 3.1 2.9
Sodium (mg) 80.0 141.3
Water (g) 85.0 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (150g) of Nettle contains:

  • 69.0 Calories
  • 1.5g of Fat
  • 10.5g of Protein
  • and 1.5g of Carbs
  • 120.0mg of sodium - 0.1% of the RDA for sodium.
  • 120.0mg of Magnesium, that covers 0.3% of the recommended daily allowance (RDA) for Magnesium.
  • 1.5mg of Zinc - 0.2% of the RDA for Zinc.
  • 6.0mg of Iron - 0.5% of the RDA for Iron.
  • 712.5mg of Potassium - 0.2% of the RDA for Potassium.
  • 495.0mg of Vitamin C - 5.4% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Nettle you get

  • 7.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
  • 1.00 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
  • 3.10 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Nettle?

Vitamins
per 100g 		Nettle
avg[1]
Vitamin C (mg) 330.0 32.1
Vitamin E (mg) 0.8 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 30.0 37.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.2
beta-Carotene (μg) 2,400.0
[1] average of Vegetables and vegetable products

Is Nettle rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Nettle of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Nettle

Minerals
per 100g 		Nettle
avg[1]
Magnesium (mg) 80.0 21.7
Zinc (mg) 1.0 0.3
Sodium (mg) 80.0 141.3
Calcium (mg) 710.0 51.8
Iron (mg) 4.0 1.0
Potassium (mg) 475.0 277.2
Phosphorus (mg) 140.0 48.7
[1] average of Vegetables and vegetable products

Is Nettle high in minerals?

info

Again, for every mineral contained in Nettle we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Nettle

1.0% of Nettle are carbs, per serving of 150g that makes 1.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Nettle
avg[1]
Monosaccharides (g) 0.0 3.1
Polysaccharides (g) 0.0 1.9
Total carbs (g) 1.0 5.2
[1] average of Vegetables and vegetable products

How high are the Glycemic Index and the Glycemic Load for Nettle?

The Glycemic Index of Nettle is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Nettle

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Nettle

Of the 1.0g total fat per 100g in Nettle, 0.0g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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