Calories in Dandelion greens, raw
Generic food Raw Vegetables
Dandelion greens, raw contains 45 kcal per 100 g. A typical serving of 1 cup, chopped (55 g) provides about 25 kcal.
Roughly 68% of its calories come from carbohydrates, with 20% from protein and 12% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 649% of the Daily Value for Vitamin K, 56% of the Daily Value for Vitamin A and 39% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 45 kcal | |
| Total fat ? | 0.7 g | 0.9% |
| Saturated fat ? | 0.17 g | 0.9% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 76 mg | 3% |
| Total carbohydrates C | 9.2 g | 3% |
| Dietary fiber ? | 3.5 g | 13% |
| Total sugars I | 0.71 g | |
| Protein ? | 2.7 g | 5% |
| Vitamin A C | 508 µg | 56% |
| Vitamin C ? | 35 mg | 39% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 3.4 mg | 23% |
| Vitamin K I | 778 µg | 649% |
| Thiamin (B1) ? | 0.19 mg | 16% |
| Riboflavin (B2) ? | 0.26 mg | 20% |
| Niacin (B3) ? | 0.81 mg | 5% |
| Pantothenic acid (B5) ? | 0.084 mg | 2% |
| Vitamin B6 ? | 0.25 mg | 15% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 35.3 mg | 6% |
| Calcium ? | 187 mg | 14% |
| Iron ? | 3.1 mg | 17% |
| Magnesium ? | 36 mg | 9% |
| Phosphorus ? | 66 mg | 5% |
| Potassium ? | 397 mg | 8% |
| Zinc ? | 0.41 mg | 4% |
| Copper ? | 0.17 mg | 19% |
| Manganese ? | 0.34 mg | 15% |
| Selenium I | 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 20%
- Carbohydrates 68%
- Fat 12%
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
- Protein2.7 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.5 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.71 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.7 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.17 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium76 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6 gprotein density, useful for comparing foods with different calorie levels
- Water85.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.014 g |
|---|---|
| Polyunsaturated fat ? | 0.31 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.26 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 ? | 0.15 g |
| SFA 18:0 ? | 0.007 g |
| MUFA 18:1 ? | 0.014 g |
| PUFA 18:3 ? | 0.044 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 5,854 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 13,610 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 363 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 121 µg |
Other components (11)
| Water ? | 85.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.8 g |
| Theobromine Z | 0 mg |
| Energy ? | 188 kJ |
| Vitamin A, IU C | 10,161 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 27 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 45 kcal |
| Protein | 2.7 g |
| Carbohydrates | 9.2 g |
| Fat | 0.7 g |
| Fiber | 3.5 g |
| Sugars | 0.71 g |
| Sodium | 76 mg |
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, 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 |
| Dandelion greens, cooked Cooked | 71 | 2.8 g | 9.6 g | 3.5 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 |
|---|---|---|---|---|
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Drumstick pods, raw Raw | 37 | 2.1 g | 8.5 g | 0.2 g |
| Parsley, fresh Raw | 36 | 3 g | 6.3 g | 0.79 g |
| Okra, raw Raw | 33 | 1.9 g | 7.5 g | 0.19 g |
| Mushrooms, enoki, raw Raw | 37 | 2.7 g | 7.8 g | 0.29 g |
| Brussels sprouts, raw Raw | 43 | 3.4 g | 9 g | 0.3 g |
| Turnip greens, raw Raw | 32 | 1.5 g | 7.1 g | 0.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw dandelion greens?
100 g of raw dandelion greens has 45 kcal. 1 cup, chopped (55 g): about 25 kcal.
How much protein is in raw dandelion greens?
Raw dandelion greens contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value), or 1.5 g in 1 cup, chopped (55 g). About 20% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw dandelion greens?
Raw dandelion greens has 9.2 g of total carbohydrates per 100 g, including 3.5 g of fiber and 0.71 g of sugars.
How much fat is in raw dandelion greens?
Raw dandelion greens contains 0.7 g of fat per 100 g, of which 0.17 g is saturated (0.9% of the Daily Value).
What vitamins and minerals does raw dandelion greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (649% DV), Vitamin A (56% DV), Vitamin C (39% DV), Vitamin E (23% DV) and Riboflavin (B2) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw dandelion greens?
100 g contains 76 mg of sodium, 3% of the 2,300 mg Daily Value.
Does dandelion greens have the same nutrition raw and cooked?
No. Per 100 g, dandelion greens, raw has 45 kcal, while dandelion greens, cooked, boiled, drained, without salt has 33 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 169226. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.