Geograph (Hugh Venables) via Wikimedia Commons / CC BY-SA 4.0
forageable
Stinging Nettle
Urtica dioica
EdibleMedicinalNative to N. America
Edible Partsyoung shoots, leaves, seeds
Overview
A foundational forageable food and medicine, dismissed as a weed by anyone who hasn't tasted it cooked. Spring nettle shoots are one of the most nutrient-dense foods on earth — protein-rich, mineral-dense, and exceptional source of iron and calcium. The sting disappears with cooking, drying, or even a quick puree. Once tasted, foragers plan their year around the spring nettle window.
Growing Conditions
LightFull Sun
MoistureWet
Hardiness Zones3 — 10
Height1.5m
Spread0.6m
Growth HabitUpright perennial
LifespanPerennial
Bloom ColorGreenish (catkin-like spike)
Pollinator Valuemoderate
Companion Planting & Soil
Good Companions
Soil pH5.5 — 7.5
Soil TypeMoist, rich, nitrogen-heavy soil; thrives in disturbed ground
Planting Calendar
When to sow, transplant, and harvest by growing zone.
| Zone | Action | Months | Notes |
|---|---|---|---|
| Cold (1-2) | Harvest | Apr — Jun | Spring shoots are tender and most nutritious; wear gloves |
| Cool (3-4) | Harvest | Mar — May | Pick top 4 inches before flowering — most tender, no grit |
| Moderate (5-7) | Harvest | Mar — May | Spring harvest only; once flowering begins, leaves develop gritty crystals |
| Moderate (5-7) | Harvest | Aug — Oct | Cut back after seeding for tender fall regrowth |
| Moderate (5-7) | Bloom | Jun — Sep | Inconspicuous green flowers; wind-pollinated |
| Warm (8-9) | Harvest | Feb — Apr | Late winter / early spring harvest |
| Hot (10+) | Harvest | Dec — Mar (wraps) | Cool-season growth in mild winters |
Uses
Culinary
- Cooked like spinach — soups, frittatas, ravioli filling, pesto
- Dried for tea (high in iron and chlorophyll)
- Fermented into beer or made into nettle wine
Medicinal
- Spring tonic — historically used for seasonal allergies (modern studies support antihistamine effects)
- Iron-rich — traditional treatment for anemia and postpartum recovery
- Root tincture used for benign prostatic hyperplasia
Other Uses
- Excellent compost activator — high nitrogen
- Fiber historically used for cordage and cloth (nettle linen)
- Indicator of fertile, nitrogen-rich soil
Safety Notes
Fresh leaves cause stinging skin irritation — wear thick gloves and long sleeves to harvest. Cooking, drying, or pureeing destroys the sting. People with kidney issues should consult a doctor before regular consumption.
