Dandelion greens, raw
* 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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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 35 MG | 39% | |
| Thiamin | 0.2 MG | 16% | |
| Riboflavin | 0.3 MG | 20% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 27 UG | 7% | |
| Choline, total | 35.3 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 508 UG | 56% | |
| Vitamin E (alpha-tocopherol) | 3.4 MG | 23% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 778.4 UG | 649% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 187 MG | 14% | |
| Iron, Fe | 3.1 MG | 17% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 66 MG | 5% | |
| Potassium, K | 397 MG | 8% | |
| Sodium, Na | 76 MG | 3% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.3 MG | 15% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (45 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (3.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (39% DV).
- Good source of Riboflavin (20% DV).
- Rich source of Vitamin A, RAE (56% of Daily Value per 100g).
About Dandelion greens, raw
These leafy greens are the edible foliage of the dandelion plant, known for their slightly bitter, peppery flavor and tender texture. They're a nutrient-dense addition to meals, offering a modest amount of protein, fiber, and healthy carbohydrates, all while staying low in calories and fat. A standout feature is their impressive vitamin K content, which supports bone health and proper blood clotting, along with vitamin A for eye health and immune function. They also provide minerals like calcium, iron, and potassium, making them a valuable green for those seeking to boost their micronutrient intake naturally.
In the kitchen, they're versatile and can be used both raw and cooked. Young leaves are milder and great in salads, while older leaves benefit from blanching or sautéing to mellow their bitterness. They're often featured in Mediterranean and Southern European dishes, such as sautés with garlic and olive oil, or incorporated into soups and stews for added depth. For those watching their sodium intake, they're an excellent choice, as they're naturally low in sodium and can be a flavorful base for nutrient-rich meals. Whether tossed into a fresh salad or simmered into a hearty dish, they offer both culinary interest and a nutritional boost.
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