Nettle Leaf: Health Benefits, Nutrition Facts, and How to Prepare It

Written by Madeline Laguaite
Medically Reviewed by Shruthi N, MD on September 25, 2025
7 min read

Nettle leaf — also called stinging nettle or Urtica dioica— is a tall weed that grows all over the world. The name comes from the sting you get when you brush against the plant’s hairy stem and leaves. People have used it as an herbal remedy for thousands of years. It’s native to Europe, North Africa, and Asia.

You can grow and harvest it yourself or buy it as a dry leaf or extract. Some people like to eat the top leaves and young shoots as greens or in curries and soups. Nettle has antibacterial and anti-inflammatory effects. Researchers study nettle and its potential effects on asthma, inflammation, and cholesterol, among other conditions.

People use stinging nettle in a variety of ways, from food preparation to farming to herbal remedies and clothing.

In South Asia, people have traditionally used nettle leaf paste for conditions such as dysentery and diarrhea. Liquid nettle leaf extract was given to women after childbirth to boost their energy.

Cultures all over the world use nettle in tea and food preparation. Young leaves, for example, can be cooked and eaten. The stalk of the nettle plant is sometimes used in salads, curries, soups, and as a vegetable. You can make nettle tea using the roots, stalks, or leaves.

Nettle leaf powder can also be used to make bread.

Other uses for stinging nettle

In organic farming, nettle is used in fertilizer, in animal feed, and as a means to manage pests such as cutworms and caterpillars. The fibers of nettle are sometimes used for textiles and even in skin care products.

Stinging nettle is also used as a remedy for many conditions, including:

  • Premenstrual syndrome (PMS) and menopause symptoms
  • Ulcers
  • Heart disease
  • Allergies
  • Skin irritation

Nettle is thought to provide a range of health benefits, including:

Anti-inflammatory effects. Researchers have studied the anti-inflammatory effects of nettle for conditions such as arthritis and muscle pain. Some studies show nettle can ease arthritis symptoms, soothe muscle soreness, and may treat gout. But we need more research to know for sure.

Arthritis relief. Nettle leaf has been found to help ease joint pain and inflammation. A few studies have shown that people had less joint pain when nettle leaves were applied to the affected area or when they took an extract of the leaves together with nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin. We need more studies to confirm these effects. Talk to your doctor before using nettle leaf for arthritis.

Blood sugar management. Nettle leaf has a compound called UD-1 that seems to act like insulin in the body. In animal studies, nettle leaf extract lowered how much sugar mice could absorb. But there are mixed research findings about whether nettle actually lowers blood sugar levels in people with diabetes.

Blood pressure and cholesterol management. Some research shows that drinking nettle tea regularly can help lower your blood pressure. People have used stinging nettle as a diuretic — a treatment used for high blood pressure that causes you to pee more. Research has found this effect from stinging nettle in rats, but we need to do more research to know if it works in people.

Respiratory health. Nettle has long been used in folk medicine to help with seasonal allergies and other respiratory conditions, such as asthma. Scientists believe this may be due to nettle’s ability to lower the histamines our bodies create when responding to an allergen. We need more research on this, though.

Prostate health. Nettle leaf may help treat symptoms of certain prostate conditions, such as benign prostatic hyperplasia (BPH), a swelling of the prostate gland. Nettle leaf may help lessen the effect of testosterone on the prostate by slowing the growth of prostate cells. It can’t replace medical treatment for BPH, though.

Wound healing. In some countries, the juice of nettle leaves is used for burns, cuts, and other wounds.

Researchers are still studying nettle’s potential effects for conditions such as:

  • Menopause and PMS
  • UTIs
  • Osteoporosis
  • Respiratory syncytial virus (RSV) and HIV

Still, we need more research to know if nettle can effectively help with these conditions.

Side effects of eating stinging nettle or drinking stinging nettle tea are pretty uncommon. In clinical trials of different kinds of stinging nettle preparations, such as extracts, researchers say participants didn’t have serious side effects. For people who did, side effects were mild and included:

  • Belly pain
  • Feeling sick
  • Headache
  • Diarrhea
  • Trouble pooping (constipation)

But keep in mind, you can get stings and a rash if you touch raw stinging nettle in the wild.

Nettle leaf is a good source of calcium, manganese, and other minerals. It’s also rich in many vitamins, such as vitamins K and A — vitamin A is especially necessary for eye health.

It also has:

  • Riboflavin
  • Copper
  • Iron
  • Magnesium
  • Potassium

Nettle nutrients per serving

One cup of blanched whole nettles has:

  • Calories: 37
  • Protein: 2.4 grams
  • Fat: 0.1 grams
  • Carbohydrates: 6.7 grams
  • Fiber: 6.1 grams
  • Sugar: 0.2 grams
  • Calcium: 428 milligrams
  • Potassium: 297 milligrams
  • Iron: 1.5 milligrams

Portion sizes

There’s no one recommended portion size for nettle leaf or nettle leaf products. You can find stinging nettle in tablets or capsules and extracts, often in doses of 300 to 600 milligrams. Always talk to your doctor before starting a new supplement.

You can find nettle leaf at many grocery stores and herbal stores nationwide. If you buy fresh nettle leaf, be careful with the small stinging hairs on the leaves, as they can prick you and may cause an allergic reaction. Use gloves while handling nettle.

You can also grow your own nettles or go foraging in your backyard. Wear long pants, sleeves, and gloves when looking for nettles so you don’t get stings. Because they’re best eaten when the leaves are soft and tender, pick them early in the morning in spring. If the plant flowers, the leaves may be bitter and tough to eat. Only take what you need when foraging.

To eat them, blanch them in clean water. This gets rid of the stinging effect. Put four to five cups of fresh nettles in a pot or kettle and cover them with water. Bring them to a boil for a few minutes, then drain them and place them in an ice bath for a minute. You can do this blanching process a few times if needed. These can be used right away or stored in the freezer.

You can also dry nettles at 95 to 115 degrees F until they’re crisp.

There are many nettle recipes available, including:

  • Nettle leaf tea
  • Soups and curries
  • Nettle pesto
  • Ravioli

Today, many people buy nettle leaf tea in tea bags, though some people prefer to make their own. It has a grassy, earthy flavor. To prepare nettle leaf tea, bring a cup of water to a boil over a hot stove, then pour a tablespoon of fresh nettle — or a teaspoon of dried nettle — into the water. Allow the nettle to steep for two to three minutes, strain, and serve. You can sweeten it with honey or add other dried elements, such as mint leaves or rose hips, to change the flavor. 

Nettle tea benefits

Nettle leaf tea has been an important part of traditional medicine in several cultures around the world. It’s been used to help with joint pain, anemia, and eczema. In Europe, it was used to treat people with joint pain and to clear extra fluid in the body. In North America, some Native communities used it to help with pregnancy and childbirth.

Nettle leaf tea has some of the same benefits as other forms of nettle leaf, including lowering blood pressure. These benefits are tied to the biologically active compounds in the nettle plant.

Nettle tea nutrition

Any tea is mostly water, so the nutrients found in tea are generally weakened. The same is true for nettle leaf tea. While nettle leaves contain a range of vitamins and minerals, their concentration in tea is much lower. Two common vitamins in nettle leaf tea are vitamins A and K.

Here are some frequently asked questions about stinging nettle.

What does stinging nettle taste like?

When cooked, nettle tastes a bit like spinach.

What does stinging nettle look like?

 Stinging nettle is a tall, green weed that has a hairy stem and drooping, oval leaves. It can grow up to a meter in fields, woodlands, gardens, and other habitats. 

How do you use stinging nettle for arthritis?

For arthritis benefits, the Arthritis Foundation suggests drinking a cup of nettle tea or using a 1 to 4 milliliter tincture (a solution in alcohol) up to three times a day. You can also take up to 1,300 milligrams in capsule form per day.