Dandelion Greens (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Dandelion greens, raw
Vegetables and Vegetable Products
A 100g serving covers 649% of the daily recommended Vitamin K, making Dandelion Greens (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.7g), fat (0.7g), and carbohydrates (9.2g) per 100g. With 45 calories per 100g, Dandelion Greens (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 76mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 3.5g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Dandelion Greens (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein20%2.7 g
- Fat12%0.7 g
- Carbs68%9.2 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 85.6 | G |
| Energy | 45.0 | KCAL |
| Protein | 2.7 | G |
| Total lipid (fat) | 0.70 | G |
| Carbohydrate, by difference | 9.2 | G |
| Fiber, total dietary | 3.5 | G |
| Total Sugars | 0.71 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 35.0 | MG |
| Thiamin | 0.19 | MG |
| Riboflavin | 0.26 | MG |
| Niacin | 0.81 | MG |
| Vitamin B-6 | 0.25 | MG |
| Folate, total | 27.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 508 | UG |
| Vitamin E (alpha-tocopherol) | 3.4 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 778 | UG |
| Calcium, Ca | 187 | MG |
| Iron, Fe | 3.1 | MG |
| Magnesium, Mg | 36.0 | MG |
| Phosphorus, P | 66.0 | MG |
| Potassium, K | 397 | MG |
| Sodium, Na | 76.0 | MG |
| Zinc, Zn | 0.41 | MG |
| Copper, Cu | 0.17 | MG |
| Manganese, Mn | 0.34 | MG |
| Selenium, Se | 0.50 | UG |
| Energy | 188 | kJ |
| Ash | 1.8 | G |
| Pantothenic acid | 0.08 | MG |
| Folic acid | 0 | UG |
| Folate, food | 27.0 | UG |
| Folate, DFE | 27.0 | UG |
| Choline, total | 35.3 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 5854 | UG |
| Carotene, alpha | 363 | UG |
| Cryptoxanthin, beta | 121 | UG |
| Vitamin A, IU | 10161 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 13610 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.17 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.009 | G |
| SFA 16:0 | 0.14 | G |
| SFA 18:0 | 0.007 | G |
| Fatty acids, total monounsaturated | 0.01 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.01 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.31 | G |
| PUFA 18:2 | 0.26 | G |
| PUFA 18:3 | 0.04 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup, chopped (55g) | 25 | 1.5g | 0.4g | 5.1g |
Scaled from Dandelion Greens (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Dandelion Greens (Raw) is a excellent source of Vitamin C (39% DV) — see top foods ranked by Vitamin C
- Dandelion Greens (Raw) is a good source of Iron (17% DV) — see top foods ranked by Iron
- Dandelion Greens (Raw) is a good source of Calcium (14% DV) — see top foods ranked by Calcium
- Dandelion Greens (Raw) is a good source of Fiber (13% DV) — see top foods ranked by Fiber
Dietary Considerations
Dandelion Greens (Raw) is naturally low in sodium at 76mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Dandelion Greens (Raw) provides 3.1mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
The antioxidant content of Dandelion Greens (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 5% (#413 of 8,262)
- Calcium: top 8% (#661 of 8,262)
- Fiber: top 15% (#1,239 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169226.
View on USDA FoodData Central →