Know what’s on your plate
Dandelion greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 45 kcal —
- Protein 2.7 g 5%
- Carbohydrate 5.7 g 2%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 3.5 g 13%
- Sugars 0.7 g —
- Sodium 76 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 508 µg 56%
- Vitamin C 35 mg 39%
- Vitamin D 0 µg 0%
- Vitamin E 3.4 mg 23%
- Vitamin K 778 µg 649%
- 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%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 35.3 mg 6%
Minerals
- Calcium 187 mg 14%
- Iron 3.1 mg 17%
- Magnesium 36 mg 9%
- Phosphorus 66 mg 5%
- Potassium 397 mg 8%
- Zinc 0.41 mg 4%
- Copper 0.17 mg 19%
- Manganese 0.34 mg 15%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 45 | 2.7 g | 5.7 g | 0.7 g |
| 1 × cup, chopped | 55 g | 25 | 1.5 g | 3.1 g | 0.4 g |
| 2 × cup, chopped | 110 g | 50 | 3 g | 6.3 g | 0.8 g |
| ½ × cup, chopped | 27.5 g | 12 | 0.7 g | 1.6 g | 0.2 g |
| 3 × cup, chopped | 165 g | 74 | 4.5 g | 9.4 g | 1.2 g |
| 4 × cup, chopped | 220 g | 99 | 5.9 g | 13 g | 1.5 g |
Similar foods
- Dandelion leavesraw45 kcal / 100 g
- Dandelion chicoryraw25 kcal / 100 g
- Chicory greensraw23 kcal / 100 g
- Wild chicory greensraw17 kcal / 100 g
- Cultivated chicory greensraw14 kcal / 100 g
- Chicoryraw14 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Mustard greensraw27 kcal / 100 g
- Grape leavesraw93 kcal / 100 g
- Endive escaroleraw17 kcal / 100 g
Questions about Dandelion greens
How do you take the bitterness out of dandelion greens?
Choose young, small leaves for a milder flavour. For older leaves, blanch them in boiling water for 1–2 minutes, drain and squeeze dry before sautéing; a little lemon juice or vinegar also balances the bitterness.
How do you cook dandelion greens?
Wash them thoroughly, then sauté with olive oil and sliced garlic for about 5 minutes, until tender. You can also boil tougher leaves for 10–15 minutes; drain them well and finish with lemon.
Can you eat dandelion greens raw?
Yes: use tender young leaves in salads, where their peppery bitterness works well with apple, pear, bacon or a sharp vinaigrette. Wash them carefully, especially if they have been gathered outdoors.
How should you store dandelion greens?
Keep unwashed leaves in a loosely closed bag in the fridge and use them within a few days. Wash just before cooking or serving, since damp leaves spoil more quickly.
What goes well with dandelion greens?
Garlic, lemon, olive oil, chilli and salty ingredients such as anchovies or bacon complement their bitter edge. They are also good with potatoes, beans, eggs and pasta.
Can you use dandelion greens instead of spinach?
Yes, in cooked dishes such as soups, omelettes and pasta, but expect a firmer texture and more bitterness. Blanch them first if you want a gentler flavour; spinach usually needs less cooking.
Are dandelion greens the same as chicory greens?
No. They are different plants, although both have bitter leaves and can be cooked in similar ways. Dandelion greens have 3.5 g of fibre per 100 g, while chicory greens have 4 g.
What nutrients stand out in dandelion greens?
They are a source of vitamins A and C and iron. A chopped handful of about 55 g provides 1.7 mg of iron.
Source: USDA FoodData Central 169226 · per 100 g · carbohydrate per EU label, fibre excluded
