Dandelion greens, cooked
Common food
Photo: Wikipedia
Cooked dandelion greens are tender, dark leafy vegetables with a distinct, pleasantly bitter flavor that mellows when sautéed or braised. They offer a robust, earthy taste and a soft, slightly chewy texture. Nutritionally, they are a low-calorie source of fiber and provide a notable amount of vitamin K and vitamin A.
Calorie split: 14% protein · 47% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love dandelion greens for their bold, peppery-bitter flavor that adds complexity to dishes, cutting through rich foods. They are also cherished in many cultures as a free, foraged spring green symbolizing resilience and renewal.
⚠️ Watch-outs & how to enjoy it better
The pronounced bitterness can be off-putting to some, and the high vitamin K content requires caution for individuals on blood-thinning medications like warfarin. To mitigate bitterness, blanch the greens in boiling water for 1 minute before sautéing, or pair them with acidic ingredients like lemon juice or vinegar, and fatty components like olive oil or cheese.
Key benefits
- Excellent source of vitamin K for bone health.
- Rich in vitamin A (as beta-carotene) for vision and immunity.
- Provides dietary fiber for digestive health.
- Contains antioxidants like lutein and zeaxanthin.
- Very low in calories and naturally low in sodium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The entire dandelion plant is edible, and the name comes from the French 'dent de lion,' meaning 'lion's tooth,' referring to the jagged shape of its leaves.
Full nutrition (USDA data · scales with serving)
| Water | 81.9 g |
| Energy | 71.0 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 9.6 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 195 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 69.0 mg |
| Potassium, K | 414 mg |
| Sodium, Na | 209 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 25.5 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.26 mg |
| Niacin | 0.80 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 37.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 515 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 5794 ug |
| Carotene, alpha | 359 ug |
| Cryptoxanthin, beta | 120 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 13459 ug |
| Vitamin E (alpha-tocopherol) | 4.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 813 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.89 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.54 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.95 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.97 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
FAQ
How do I reduce the bitterness of cooked dandelion greens?
Blanch them in a large pot of boiling water for 1 minute, then shock in ice water before sautéing. Cooking them with fatty ingredients like olive oil, bacon, or garlic also balances the bitterness.
Are dandelion greens the same as the ones in my lawn?
Botanically, yes, but it's safest to forage from areas known to be free of pesticides, herbicides, and pollutants. Cultivated varieties are also available at farmers' markets.
Can I eat dandelion greens raw?
Yes, young, tender leaves can be used in salads. Older, larger leaves are typically cooked to tenderize them and mellow their strong flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.71 kcal/g · 16% calories from protein · 3.6 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.