Vegetable
raw dandelion greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
dandelion greens
SERVING
CALORIES
45
PROTEIN
2.7g
CARBS
9.2g
FAT
0.70g
FIBER
3.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories45kcal—
Protein2.7g5%
Carbohydrates9.2g3%
Fiber3.5g13%
Sugar0.71g1%
Total fat0.70g1%
Saturated fat0.17g1%
Trans fat0g—
Cholesterol0mg0%
Water85.6g—
MINERALS
Sodium76mg3%
Potassium397mg8%
Calcium187mg14%
Iron3.1mg17%
Magnesium36mg9%
Phosphorus66mg5%
Zinc0.41mg4%
Copper0.17mg19%
Manganese0.34mg15%
Selenium0.50µg1%
VITAMINS
Vitamin A508µg56%
Vitamin C35mg39%
Vitamin D0µg0%
Vitamin E3.4mg23%
Vitamin K778µg649%
Thiamin (B1)0.19mg16%
Riboflavin (B2)0.26mg20%
Niacin (B3)0.81mg5%
Pantothenic acid (B5)0.08mg2%
Vitamin B60.25mg15%
Folate (B9)27µg7%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup55g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of vitamins A, C, and K, supporting vision, immune function, and bone health.
- ✓Contains potent antioxidants like beta-carotene and polyphenols, which may protect against cellular damage.
- ✓Rich in prebiotic fiber, such as inulin, which promotes the growth of beneficial gut bacteria and aids digestion.
- ✓Acts as a natural diuretic, potentially helping to reduce water retention and support kidney health.
COOKING TIPS
In the kitchen.
- 1To reduce bitterness, especially in mature leaves, blanch or boil them for a few minutes before using in other dishes.
- 2Young, tender dandelion greens can be used raw in salads, often mixed with milder greens to balance their peppery, bitter flavor.
- 3Sauté with strong flavors like garlic, chili flakes, and a splash of lemon juice or vinegar to complement their robust taste.
- 4Incorporate chopped greens into soups, stews, frittatas, or pasta dishes towards the end of the cooking time.
STORAGE
Keep it fresh.
- Wrap unwashed greens in a damp paper towel, place in a perforated plastic bag, and store in the refrigerator's crisper drawer for 3-5 days.
- For longer storage, blanch the greens for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in an airtight container for up to one year.
FAQ
Frequently asked questions.
Are raw dandelion greens healthy?
Yes, dandelion greens are highly nutritious and low in calories, providing only 45 calories per 100g. They are an excellent source of vitamins A, C, and K, as well as potent antioxidants like beta-carotene that protect against cellular damage.
What do raw dandelion greens taste like?
Raw dandelion greens have a bold, earthy, and distinctly bitter flavor profile similar to radicchio or arugula. Younger leaves harvested in early spring are generally milder, while larger, more mature leaves have a more intense bitterness.
Are dandelion greens keto-friendly?
Yes, dandelion greens are very keto-friendly. With approximately 9.2g of carbohydrates and a high fiber content per 100g, the net carb count is low enough to fit easily into a ketogenic or low-carb lifestyle.
How do you prepare raw dandelion greens for a salad?
Wash the greens thoroughly in cold water to remove any grit or soil. To balance their natural bitterness in a salad, try pairing them with a sweet vinaigrette, citrus fruits, or creamy fats like avocado and goat cheese.
Do dandelion greens help with water retention?
Yes, dandelion greens act as a natural diuretic, which can help the body flush out excess fluids and reduce bloating. This property supports kidney health and can help manage temporary water weight.
How should I store raw dandelion greens?
Store unwashed dandelion greens in a damp paper towel inside a perforated plastic bag in the refrigerator's crisper drawer. When stored this way, they typically remain fresh and crisp for 3 to 5 days.
Are dandelion greens good for digestion?
Dandelion greens are rich in prebiotic fiber, specifically inulin, which promotes the growth of healthy gut bacteria. This supports a balanced microbiome and aids in overall digestive regularity.
Can I eat dandelion greens from my own backyard?
You should only eat wild dandelion greens if you are 100% certain the area has not been treated with pesticides, herbicides, or fertilizers. It is also important to ensure the area is away from roadsides and hasn't been frequented by pets.
Are dandelion greens vegan and gluten-free?
Yes, dandelion greens are a natural plant-based vegetable. They are naturally vegan, gluten-free, and suitable for most therapeutic diets including Paleo and Whole30.
Can dandelion greens be frozen for later use?
While you can freeze them, raw dandelion greens will lose their crisp texture once thawed. If you plan to freeze them, it is best to blanch them first; they can then be used in smoothies, soups, or sautéed dishes later.
