Dandelion · Taraxacum officinale

Dandelion greens, raw

Nutrition facts per 100 g · edible portion

Herbs And Spices

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3 forms & preparations

Dandelion greens, cooked, boiled, drained, with salt Dandelion greens, cooked, boiled, drained, without salt Dandelion greens, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Dandelion greens, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

45 kcal Calories

2.7 g Protein

9.2 g Carbs

0.7 g Fat

Excellent nutrient density 69/100

How many beneficial nutrients Dandelion greens, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Dandelion greens, raw come from — the split across carbs, fat & protein.

45 kcal / serving

68% from carbs

Carbs 68%

9.2 g per serving
Fat 12%

0.7 g per serving
Protein 20%

2.7 g per serving

What Dandelion greens, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K649% Vitamin A (RAE)56% Vitamin C39% Vitamin E23% Riboflavin (B2)20% Copper19% Iron17% Thiamin (B1)16% Vitamin B615% Manganese15% Calcium14% Dietary Fiber13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	9.2 g	3%
Dietary Fiber	3.5 g	13%
Total Sugars	0.7 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.7 g	1%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.3 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	44.0 mg	—
Omega-6 Fatty Acids	261.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	9.0 mg	—
Palmitic Acid	145.0 mg	—
Stearic Acid	7.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	14.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	261.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.7 g	5%

Vitamins	Amount	% DV
Vitamin A (RAE)	508.0 mcg	56%
Vitamin C	35.0 mg	39%
Vitamin D	0.0 mcg	0%
Vitamin E	3.4 mg	23%
Vitamin K	778.4 mcg	649%
Thiamin (B1)	0.2 mg	16%
Riboflavin (B2)	0.3 mg	20%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.3 mg	15%
Folate (B9)	27.0 mcg	7%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	2%
Choline	35.3 mg	6%

Minerals	Amount	% DV
Calcium	187.0 mg	14%
Iron	3.1 mg	17%
Magnesium	36.0 mg	9%
Phosphorus	66.0 mg	5%
Potassium	397.0 mg	8%
Sodium	76.0 mg	3%
Zinc	0.4 mg	4%
Copper	0.2 mg	19%
Manganese	0.3 mg	15%
Selenium	0.5 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.8 g	—

About Dandelion greens, raw

The same dandelion that frustrates gardeners is, in the kitchen, a genuinely nutritious leafy green with a long culinary history across Mediterranean and other traditional cuisines. The toothed leaves are assertively bitter raw, mellowing considerably once cooked.

At about 45 calories per 100 grams they are remarkably rich in vitamin K and vitamin A, with good vitamin C, calcium, iron and the fiber and bitter compounds that have long made them a spring tonic green. That bitterness is a feature, not a flaw — it is the same quality prized in foods like chicory and radicchio.

Young, tender leaves are best raw in salads, while older, more bitter ones are usually sauteed with garlic and oil, wilted into soups, or blanched first to soften their edge. They pair naturally with rich, fatty or acidic flavors that balance the bite.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Dandelion greens, raw?

There are 45 calories in 100 g of Dandelion greens, raw, or about 25 calories in 1 cup, chopped (55 g).

How much protein is in Dandelion greens, raw?

Dandelion greens, raw contains 2.7 g of protein per 100 g.

How many carbs are in Dandelion greens, raw?

Dandelion greens, raw has 9.2 g of carbohydrates per 100 g.

How much fat is in Dandelion greens, raw?

Dandelion greens, raw provides 0.7 g of total fat per 100 g.

What is Dandelion greens, raw a good source of?

Dandelion greens, raw is an excellent source of Vitamin K (649% DV), Vitamin A (RAE) (56% DV), Vitamin C (39% DV), Vitamin E (23% DV) and Riboflavin (B2) (20% DV) and a good source of Copper, Iron, Thiamin (B1), Vitamin B6, Manganese and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.