Calories in Dandelion greens, cooked
Generic food Cooked Vegetables
Dandelion greens, cooked contains 71 kcal per 100 g. A typical serving of 1 cup (110 g) provides about 78 kcal.
Roughly 47% of its calories come from carbohydrates, with 39% from fat and 14% from protein (estimated with general energy factors).
That is more energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 677% of the Daily Value for Vitamin K, 57% of the Daily Value for Vitamin A and 28% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 71 kcal | |
| Total fat C | 3.5 g | 4% |
| Saturated fat C | 0.89 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 209 mg | 9% |
| Total carbohydrates C | 9.6 g | 3% |
| Dietary fiber C | 3.6 g | 13% |
| Total sugars C | 0.74 g | |
| Protein C | 2.8 g | 6% |
| Vitamin A C | 515 µg | 57% |
| Vitamin C C | 25.5 mg | 28% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 4 mg | 27% |
| Vitamin K C | 812 µg | 677% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 0.8 mg | 5% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 37 mg | 7% |
| Calcium C | 195 mg | 15% |
| Iron C | 3.2 mg | 18% |
| Magnesium C | 38 mg | 9% |
| Phosphorus C | 69 mg | 6% |
| Potassium C | 414 mg | 9% |
| Zinc C | 0.43 mg | 4% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 0.5 µg | 0.9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 47%
- Fat 39%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.8 gbelow the median for other dark green vegetables (median 2.9 g)
- Fiber3.6 gabove the median for other dark green vegetables (median 3.3 g)
- Sugars0.74 gabove the median for other dark green vegetables (median 0.74 g)
- Fat3.5 gin the top quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.89 gin the top quarter of other dark green vegetables (median 0.73 g)
- Sodium209 mgin the top quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water81.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.99 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.97 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.022 g |
| SFA 14:0 C | 0.078 g |
| SFA 16:0 C | 0.54 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.95 g |
| PUFA 18:3 C | 0.13 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5,790 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 13,500 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 359 µg |
| Cryptoxanthin, beta C | 120 µg |
Other components (8)
| Water C | 81.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 21 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Dandelion greens
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dandelion greens, raw Raw | 45 | 2.7 g | 9.2 g | 0.7 g |
| Dandelion greens, cooked, boiled, drained, without salt Cooked | 33 | 2 g | 6.4 g | 0.6 g |
| Dandelion greens, cooked, boiled, drained, with salt Cooked | 33 | 2 g | 6.4 g | 0.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okra, NS as to form, cooked Cooked | 59 | 2 g | 7.8 g | 2.9 g |
| Okra, fresh, cooked, fat added Cooked | 59 | 2 g | 7.8 g | 2.9 g |
| Brussels sprouts, NS as to form, cooked Cooked | 67 | 3.4 g | 9 g | 3 g |
| Brussels sprouts, fresh, cooked, fat added Cooked | 67 | 3.4 g | 9 g | 3 g |
| Brussels sprouts, frozen, cooked, fat added Cooked | 64 | 3.5 g | 8.1 g | 2.9 g |
| Collards, frozen, cooked with oil Cooked | 61 | 2.9 g | 6.9 g | 3.3 g |
| Collards, frozen, cooked, fat added, NS as to fat type Cooked | 58 | 2.9 g | 6.9 g | 2.9 g |
| Peas and carrots, canned, cooked, fat added Cooked | 68 | 2.5 g | 8.2 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked dandelion greens?
100 g of cooked dandelion greens has 71 kcal. 1 cup (110 g): about 78 kcal.
How much protein is in cooked dandelion greens?
Cooked dandelion greens contains 2.8 g of protein per 100 g (6% of the 50 g Daily Value), or 3.1 g in 1 cup (110 g). About 14% of its calories come from protein. Compared with other other dark green vegetables, that is below the median (median 2.9 g).
How many carbs are in cooked dandelion greens?
Cooked dandelion greens has 9.6 g of total carbohydrates per 100 g, including 3.6 g of fiber and 0.74 g of sugars.
How much fat is in cooked dandelion greens?
Cooked dandelion greens contains 3.5 g of fat per 100 g, of which 0.89 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked dandelion greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (677% DV), Vitamin A (57% DV), Vitamin C (28% DV), Vitamin E (27% DV) and copper (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked dandelion greens?
100 g contains 209 mg of sodium, 9% of the 2,300 mg Daily Value.
Does dandelion greens have the same nutrition cooked and raw?
No. Per 100 g, dandelion greens, cooked has 71 kcal, while dandelion greens, raw has 45 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709589. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.