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Dandelion greens, cooked, boiled, drained, with salt

33 Calories
2g Protein
6.4g Carbs
0.6g Fat
2.9g Fiber
Nutrition Facts
Serving Size 100 g
Calories 33
% Daily Value*
Total Fat 0.6g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 280mg 12%
Total Carbohydrate 6.4g 2%
Dietary Fiber 2.9g 10%
Total Sugars 1.6g
Protein 2g 4%
Vitamin D 0mcg 0%
Calcium 140mg 11%
Iron 1.8mg 10%
Potassium 232mg 5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macronutrients

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Protein 2g 22%
Carbs 6.4g 71%
Fat 0.6g 7%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 18 MG 20%
Thiamin 0.1 MG 11%
Riboflavin 0.2 MG 13%
Niacin 0.5 MG 3%
Pantothenic acid 0.1 MG 1%
Vitamin B-6 0.2 MG 9%
Folate, total 13 UG 3%
Choline, total 27.6 MG 5%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 727 UG 81%
Vitamin E (alpha-tocopherol) 0.6 MG 4%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 358.9 UG 299%

Minerals

Nutrient Amount % DV
Calcium, Ca 140 MG 11%
Iron, Fe 1.8 MG 10%
Magnesium, Mg 24 MG 6%
Phosphorus, P 42 MG 3%
Potassium, K 232 MG 5%
Sodium, Na 280 MG 12%
Zinc, Zn 0.3 MG 3%
Copper, Cu 0.1 MG 13%
Manganese, Mn 0.2 MG 10%
Selenium, Se 0.3 UG 1%

Nutrition Highlights

  • Very low in calories (33 kcal per 100g), suitable for weight management.
  • Very low in fat (0.6g per 100g).
  • Good source of dietary fiber (2.9g per 100g).
  • Good source of Vitamin C, total ascorbic acid (20% DV).
  • Rich source of Vitamin A, RAE (81% of Daily Value per 100g).
  • Rich source of Vitamin K (phylloquinone) (299% of Daily Value per 100g).

About Dandelion greens, cooked, boiled, drained, with salt

These leafy greens, often overlooked as mere weeds, are actually a nutrient-dense vegetable that can be a valuable addition to a balanced diet. When cooked, they provide a modest amount of calories and protein, along with a good dose of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. They are also low in fat and contain a variety of micronutrients, making them a smart choice for those looking to increase their vegetable intake without adding significant calories.

In the kitchen, these greens have a slightly bitter flavor that mellows when cooked, making them a versatile ingredient in many dishes. They can be sautéed with garlic and olive oil, added to soups and stews, or mixed into grain bowls for a nutrient boost. Their robust taste pairs well with rich ingredients like eggs, beans, or cheese, balancing out heavier flavors. While they can be enjoyed fresh in salads, cooking helps reduce their bitterness and makes their nutrients more accessible. For those mindful of sodium intake, it's worth noting that some preparations may include added salt, so adjusting seasoning to personal health needs is recommended.

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