Food guide

Dandelion Greens

Bitter wild salad leaves exceptionally high in vitamin K and a useful source of calcium.

VegetablesNutrient-DensePlant-Based

Dandelion Greens, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of dandelion greens, raw for fair comparison. Typical serving: 100 g raw — 45 kcal per 100 g serving.

Nutrition information for Dandelion Greens
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	45 kcal	45 kcal	100 kcal
Protein	2.7 g	2.7 g	6 g
Carbohydrate	9.2 g	9.2 g	20.4 g
Fat	0.7 g	0.7 g	1.6 g
Fibre	3.5 g	3.5 g	7.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of dandelion greens, with a typical serving and FDA Daily Value for adults.

Micronutrients for Dandelion Greens
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	508 µg	508 µg	56%
Vitamin C	35 mg	35 mg	39%
Vitamin D	0 µg	0 µg	0%
Vitamin E	3.4 mg	3.4 mg	23%
Vitamin K	778 µg	778 µg	648%
Thiamin	0.19 mg	0.19 mg	16%
Riboflavin	0.26 mg	0.26 mg	20%
Niacin	0.81 mg	0.81 mg	5%
Vitamin B6	0.25 mg	0.25 mg	15%
Folate	27 µg	27 µg	7%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.084 mg	0.084 mg	2%
Choline	35.3 mg	35.3 mg	6%
Minerals
Calcium	187 mg	187 mg	14%
Iron	3.1 mg	3.1 mg	17%
Magnesium	36 mg	36 mg	9%
Phosphorus	66 mg	66 mg	5%
Potassium	397 mg	397 mg	8%
Sodium	76 mg	76 mg	3%
Zinc	0.41 mg	0.41 mg	4%
Selenium	0.5 µg	0.5 µg	<1%
Copper	0.17 mg	0.17 mg	19%
Manganese	0.34 mg	0.34 mg	15%

Source: USDA FoodData Central — Dandelion greens, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat dandelion greens?

Micronutrients for relatively few calories when portions stay reasonable.
Bitter wild salad leaves exceptionally high in vitamin K and a useful source of calcium.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Lemon, Olive oil, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.