Food Nutrient Profile - Dandelion Greens

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Nutrients in 100 grams of Dandelion Greens

Raw Dandelion Greens (Taraxacum officinale).

Macros Ratio

Protein Fat Carbs
20%
12%
68%
100 g ▼

Macro Nutrients

Dandelion Greens
Energy45 kcal
1.55%
Raw Dandelion Greens provide 45kcal of Energy per 100 grams, meeting 1.55% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.7 g
0.72%
Raw Dandelion Greens provide 0.7g of Fat per 100 grams, meeting 0.72% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.17 g
0.53%
Raw Dandelion Greens provide 0.17g of Saturated Fat per 100 grams, meeting 0.53% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.044 g
2.75%
Raw Dandelion Greens provide 0.044g of Omega 3 per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.26 g
1.54%
Raw Dandelion Greens provide 0.26g of Omega 6 per 100 grams, meeting 1.54% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Dandelion Greens provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate9.2 g
7.08%
Raw Dandelion Greens provide 9.2g of Carbohydrate per 100 grams, meeting 7.08% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.71 g
0.98%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Dandelion Greens provide 0.71g of Sugars per 100 grams, meeting 0.98% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.5 g
9.2%
Raw Dandelion Greens provide 3.5g of Fiber per 100 grams, meeting 9.2% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.7 g
4.82%
Raw Dandelion Greens provide 2.7g of Protein per 100 grams, meeting 4.82% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Dandelion Greens
Vitamin A508 μg
56.4%
RAE, retinol activity equivalents
Raw Dandelion Greens provide 508μg of Vitamin A per 100 grams, meeting 56.4% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.19 mg
16%
Thiamine
Raw Dandelion Greens provide 0.19mg of Vitamin B1 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.26 mg
20%
Riboflavin
Raw Dandelion Greens provide 0.26mg of Vitamin B2 per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.81 mg
5.04%
Niacin, nicotinic acid, niacinamide
Raw Dandelion Greens provide 0.81mg of Vitamin B3 per 100 grams, meeting 5.04% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.084 mg
1.7%
Pantothenic acid
Raw Dandelion Greens provide 0.084mg of Vitamin B5 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.25 mg
19.3%
Pyridoxine
Raw Dandelion Greens provide 0.25mg of Vitamin B6 per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B927 μg
6.75%
Folates and Folic Acid
Raw Dandelion Greens provide 27μg of Vitamin B9 per 100 grams, meeting 6.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Dandelion Greens provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C35 mg
39%
Ascorbic acid
Raw Dandelion Greens provide 35mg of Vitamin C per 100 grams, meeting 39% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Dandelion Greens provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E3.44 mg
23%
Tocopherols and Tocotrienols
Raw Dandelion Greens provide 3.44mg of Vitamin E per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K778 μg
649%
Phytomenadione or phylloquinone
Raw Dandelion Greens provide 778μg of Vitamin K per 100 grams, meeting 649% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Dandelion Greens
Calcium187 mg
18.7%
Raw Dandelion Greens provide 187mg of Calcium per 100 grams, meeting 18.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.17 mg
19%
Raw Dandelion Greens provide 0.17mg of Copper per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.1 mg
38.8%
Raw Dandelion Greens provide 3.1mg of Iron per 100 grams, meeting 38.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium36 mg
8.57%
Raw Dandelion Greens provide 36mg of Magnesium per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.34 mg
15%
Raw Dandelion Greens provide 0.34mg of Manganese per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus66 mg
9.43%
Raw Dandelion Greens provide 66mg of Phosphorus per 100 grams, meeting 9.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium397 mg
11.7%
Raw Dandelion Greens provide 397mg of Potassium per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.5 μg
0.91%
Raw Dandelion Greens provide 0.5μg of Selenium per 100 grams, meeting 0.91% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium76 mg
5.07%
Raw Dandelion Greens provide 76mg of Sodium per 100 grams, meeting 5.07% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.41 mg
3.73%
Raw Dandelion Greens provide 0.41mg of Zinc per 100 grams, meeting 3.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water85.6 g
2.3%
Raw Dandelion Greens provide 85.6g of Water per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Dandelion Greens Nutrition Facts | 100g

Discover the nutritional value of raw dandelion greens with detailed macro and micronutrient data for every 100g serving. Learn about the health benefits and dietary implications of incorporating this nutrient-rich green into your meals.

Vitamins in 100 Grams of Raw Dandelion Greens

Dandelion greens are a powerhouse of essential vitamins. Here's a closer look at what 100 grams of these vibrant greens can offer:

Minerals in 100 Grams of Raw Dandelion Greens

Dandelion greens are not just rich in vitamins; they also pack a punch when it comes to minerals:

Macronutrients in 100 Grams of Raw Dandelion Greens

When it comes to macronutrients, dandelion greens are a versatile addition to your diet:

Incorporating dandelion greens into your diet can be a delicious and nutritious way to boost your intake of essential vitamins, minerals, and macronutrients. Whether you add them to salads, smoothies, or sautés, these greens are a fantastic addition to a whole-food, plant-based diet.

Frequently Asked Questions about Dandelion Greens

What are the health benefits of Dandelion Greens?

Dandelion greens are a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium, iron, and potassium. They also contain antioxidants and fiber, which can support digestive health and reduce inflammation in the body. Incorporating dandelion greens into your diet can help promote overall health and well-being.

Are there any potential risks or side effects of consuming Dandelion Greens?

Dandelion greens are generally safe for most people to consume, but some individuals may experience allergic reactions. Additionally, dandelion greens are high in oxalates, which can contribute to kidney stone formation in susceptible individuals. It's important to consume dandelion greens in moderation and consult with a healthcare provider if you have any concerns or pre-existing health conditions.

Can I lose weight by eating more Dandelion Greens?

Dandelion greens are low in calories and high in fiber, making them a great addition to a weight loss diet. They can help you feel full and satisfied while providing essential nutrients. However, weight loss ultimately depends on a combination of factors including overall diet, exercise, and lifestyle habits. Incorporating dandelion greens into a balanced diet can support weight loss efforts, but it's important to focus on overall calorie intake and physical activity for sustainable results.

Can I gain more muscles by eating more Dandelion Greens if I train consistently?

Dandelion greens are a nutritious vegetable that can be part of a balanced vegan diet, but they are not a significant source of protein needed for muscle growth. To build muscle, it's important to consume enough protein from a variety of plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, focusing on resistance training and consistent exercise is key to gaining muscle mass.

Can I eat Dandelion Greens if I have diabetes?

Yes, dandelion greens can be a healthy addition to a diabetic diet. They are low in calories and carbohydrates, high in fiber, and contain nutrients like vitamin A, vitamin C, and iron. However, it's important to monitor your blood sugar levels and portion sizes when incorporating dandelion greens into your meals.

Can I consume Dandelion Greens if I am on a Keto diet?

Yes, dandelion greens are low in carbohydrates and can be consumed on a Keto diet. They are also rich in vitamins, minerals, and antioxidants, making them a nutritious addition to your diet.

Can I eat Dandelion Greens if I am on a low fat diet?

Yes, dandelion greens are a great addition to a low-fat diet as they are low in calories and fat. They are also rich in nutrients such as vitamins A, C, and K, as well as minerals like calcium and iron. Including dandelion greens in your diet can provide a variety of health benefits without adding significant amounts of fat.

What is the environmental impact of producing Dandelion Greens?

Dandelion greens have a low environmental impact compared to many other crops. They require minimal water, pesticides, and fertilizers to grow, making them a sustainable choice. Additionally, dandelion greens are often foraged in the wild, further reducing their environmental footprint.




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