Know what’s on your plate
Dandelion
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 49 kcal —
- Protein 2.7 g 5%
- Carbohydrate 6.1 g 2%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 3.5 g 13%
- Sugars 0.7 g —
- Sodium 87.8 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 488 µg 54%
- Vitamin C 35 mg 39%
- Vitamin D 0 µg 0%
- Vitamin K 778 µg 648%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 0.81 mg 5%
- Pantothenic acid (B5) 0.08 mg 2%
- Vitamin B6 0.25 mg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 62.3 mg 5%
- Iron 3.1 mg 17%
- Magnesium 13.2 mg 3%
- Phosphorus 66 mg 5%
- Potassium 397 mg 8%
- Zinc 0.21 mg 2%
- Copper 0.07 mg 7%
- Manganese 0.16 mg 7%
- Iodine 0.4 µg 0%
Similar foods
Questions about Dandelion
Can you eat dandelion leaves raw?
Yes. Pick young, tender leaves, wash them thoroughly and add them to a salad; older leaves are more bitter and are usually better cooked.
How do you make dandelion leaves less bitter?
Blanch them in boiling water for 1–2 minutes, drain and squeeze out excess water, then sauté with olive oil and garlic. A squeeze of lemon or a little vinegar also balances their bitterness.
How can you use dandelion in cooking?
Stir cooked leaves into soups, pasta or an omelette, or mix young leaves into a salad with a sharp dressing. Dandelion flowers can be used in fritters or to make a sweet syrup.
How should you store fresh dandelion leaves?
Keep unwashed leaves in a loosely closed bag in the fridge and use them within a few days. Wash them just before cooking or serving so they do not become limp sooner.
Can you pick dandelion leaves from any lawn?
No. Avoid plants from lawns or verges that may have been treated with pesticides or exposed to road traffic, and only pick them if you can identify them confidently. Wash gathered leaves well.
Can chicory replace dandelion in a salad?
Yes. Chicory has a similar pleasantly bitter flavour, though its leaves are usually crisper and less rugged; use it in the same salads or cooked dishes.
What nutrients stand out in dandelion?
Dandelion is high in vitamin A and vitamin K, and is a source of vitamin C and iron. A 100 g portion provides 3.1 mg of iron.
Source: ANSES–Ciqual (France) 20038 · per 100 g · carbohydrate per EU label, fibre excluded
