How to Find, Choose, & Use

Stinging Nettle

Urtica dioica
Fresh stinging nettles stalks on a silver platter

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The Basics

  • What Is It?

    A leafy green member of the nettle family (Urticaceae).  Nettles are found throughout much of the cooler regions of the world. There are several subspecies and varieties, some of which lack the characteristic sting.

  • Seasonality

    SPRING

  • Flavour Profile

    Green/Mildly Sweet

  • Other Names

    English: common nettle
    French: grande ortie
    Danish: stor nælde
    Norwegian: stornesle
    Swedish: brännässla
    Finnish: nokkonen


Stinging Nettle FAQs

Are Stinging Nettles Dangerous?

The name is appropriate - if handled improperly, they can deliver a moderately painful sting that can linger for hours or even days.  Don't worry too much though - they're easy to handle with gloves on, and once cooked or fully dried, however, they become entirely harmless (and very healthy!).

Are Stinging Nettles Good For You?

Cooked stinging nettles are an extremely healthy green vegetable.

This guide is culinary in scope and doesn't aim to address medicinal use in detail, but it is worth mentioning that nettle stings have long been used to treat inflammatory joint disorders (e.g. rheumatoid arthritis) across a variety of cultures.  Proponents argue that the chemical compounds in the nettle sting have anti-inflammatory properties, while opponents argue that pain relief is based on distraction (i.e. swapping one pain for another) or placebo.  There isn't much in the way of scientific consensus about the efficacy of this method of treatment.

How Do You Make Stinging Nettles Edible?

I go into a lot more detail below, but to cover it in a brief space, you basically want to cook them they way you would spinach.  Briefly boiling, sauteeing, or braising are all great.  Dried nettles are also stingless, so if you have a dehydrator you can go that route too.

How-To

  • Find

    Largely foraged from the wild; sometimes sold by wild food stands at Farmer's Markets (see "Need More Details?" below for identification help).

  • Choose

    Look for bright green, small, tender young leaves from young plants - and be sure to wear gloves!

  • Prep

    Difficulty: Moderate - While nettles require no special preparation before cooking, care must be used to avoid getting stung by the tiny hairs. Wear gloves, and wash the greens thoroughly.

  • Use

    Almost always cooked, as raw nettles can deliver a painful sting. Nettles can be used in much the same was as cooked spinach.

  • Store

    Short Term: Refrigerate in a breathable plastic bag for 3-5 days
    Long Term: Blanch for 1 minute, then rinse, drain, and freeze. Nettles can also be dried in a dehydrator.

A plate of cooked stinging nettles showing the tiny spine-like hairs, rendered safe by cooking

Cooked stinging nettles.
Note that the tiny spine-like hairs visible are fairly soft, and incapable of delivering any type of sting at this point.

Culinary Info

  • Flavour Profile

    Green, Mildly Sweet - Not unlike spinach, with a mild sweetness and elements of cucumber and pepper.

  • Substitutions

    Spinach is texturally similar, with a fairly close flavour, but lacks the peppery character of nettles. Kale is also fairly similar, but generally much tougher. See Substitution note below for more detail.

  • Cuisines

    Commonly used in European soups and traditional/rustic dishes. Nettles can be used in virtually any place you'd use cooked spinach or a similar green.

  • Flavour Pairings

    Partner with other vegetables to round out and balance the flavour (e.g. carrots, potatoes). The distinctive but mild flavour profile works best with lighter proteins like chicken, fish, and beans.

  • Varieties

    As a wild food, nettles aren't cultivated in different varieties. However, there are varying (but similar) species around the world, including some stingless varieties.

More Info

  • Nutrition

    Nutrition Facts
    Stinging Nettle - 100 g (3.5 oz)
    Amount Per Serving
    Calories 42 Calories from Fat 1
    % Daily Value*
    Fat 0.1g0%
    Sodium 4mg0%
    Potassium 334mg10%
    Carbohydrates 7g2%
    Protein 3g6%
    Vitamin A 2000IU40%
    Calcium 480mg48%
    Iron 1.4mg8%
    * Percent Daily Values are based on a 2000 calorie diet.
    High in Vitamin A and calcium, low in calories and carbohydrates.

  • Top-To-Tail

    Generally, only the youngest shoots and leaves are eaten. Mature leaves should not be eaten once the plant has begun flowering.

  • GMO Status

    There is no GM or gene-edited stinging nettle in the human food supply. In fact, nettles are a wild-type food, without any agricultural cultivars or varieties.

  • Health & Science

    - Capable of inflicting a fairly painful sting
    - The volatile chemical cocktail that causes the sting is entirely inactivated by cooking.

  • Organic vs. Conventional

    Because nettles are generally harvested from the wild, distinctions between conventional and organic growing are not usually applicable. Any nettles picked from a clean, uncontaminated area can be considered effectively organic.

Stinging Nettle Recipes

Nettle Cream Soup

A bowl of Nettle Cream Soup

Japanese Nettle Soup

Vegan Japanese Nettle Soup with Miso

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