Traditional and Modern Use of Stinging Nettle

Stinging Nettle (Urtica dioica) is a surprisingly helpful plant in food and medicine despite its stinging hairs, as seen below.

Download the Stinging Nettle Factsheet: Yours FREE as part of the Plantopedia collection – exploring the food and medicine of wild plants.

Common Name

Stinging Nettle

Scientific Name

Urtica dioica



Botanical Description

An upright plant with dull green, serrated leaves, covered with stinging hairs. The flowers are small, green and catkin-like with no petals.


Perennial. Native.


Grows in deciduous woodland, coniferous woodland, cultivated land, grassland, hedgerows, meadow, mountains, river banks, roadsides, scrub, wasteland

Parts Used For Food

Leaves, flowers, seeds, stems, shoots.

Harvest Time

Spring to autumn.

Food Uses

The shoots and leaves – were traditionally picked as a spring tonic. Nettle ‘pudding’ or ‘porridge’ was eaten in parts of Britain as a ‘pick-me-up after the winter’.1 Modern research has revealed that nettle contains vitamin C and iron (see nutritional profile below) which explains its use as a spring vegetable. Cooking the plant, even briefly, destroys the stinging hairs and makes nettle safe to eat.2 Today, nettle is also a popular herbal tea.

Nutritional Profile

Full of vitamins A, C and some B vitamins. Fresh nettles contain (per 100g) 670 mg potassium, 590 mg calcium, 18 mcg chromium, 270 mcg copper, 86 mg magnesium, and 4.4 mg iron.3

Stinging Nettle Recipes

Traditional Medicine Uses

Nettle was considered to be a ‘warming’ herb because of its stinging hairs. This made it a popular treatment for rheumatism and other conditions such as sciatica that benefit from rubbing a stinging plant on the body to stimulate circulation. Roman soldiers famously rubbed their bodies with nettle to promote good circulation and to stay warm.4

Other Uses

Nettle was often woven into cloth for household use – a practice dating back to the Bronze Age.


Nettle’s most unpleasant effect is its stinging hairs, which can cause more severe itching and swelling in some people. Opinion varies on its use as a medicinal herb, so seek advice from a medical professional. Avoid during pregnancy and when breastfeeding.

Stinging Nettle Notebook

A comprehensive 55 page notebook covering the folklore, food and medicine of Stinging Nettle (Urtica dioica).

It also comes with full colour high resolution photos to help make identification easy … and is delivered to your inbox as a PDF.


1. Hatfield, G. . Allen Lane, Penguin Books. London. 2007. ISBN: 978-140-51577-0.

2. Thayer, S. . A Guide to Identifying, Harvesting, and Preparing. Forager’s Harvest Press. Bruce, Wisconsin. 2006. ISBN: 978-0-9766266-0-2.

3. Kress, Henriette. Practical Herbs. Yrtit ja yrttiterapia Henriette Kress. 2011. ISBN: 9789526757.

4. De Cleene, M. Lejeune, MC. Compendium of Symbolic and Ritual Plants in Europe. Vol II: Herbs. Man & Culture Publishers. Belgium. 2003. ISBN: 90-77135-04-9.

1 thought on “Traditional and Modern Use of Stinging Nettle”

  1. I use them as a substitute for spinach in practically every recipe, free, more nutritious and they taste fantastic. Just pick above dog pee level !!

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