USDA reference food · Vegetables and Vegetable Products

Dandelion greens, raw

1 cup, chopped of dandelion greens, raw (55 g) has 25 calories, 1g of protein, 0g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 169226). It is one of 5 USDA descriptions of dandelion greens.

FoodData Central 169226, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup, chopped (55g)

AmountPortion

Amount per serving

Calories25

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 40mg2%

Total Carbohydrate 5g2%

Dietary Fiber 2g7%

Total Sugars 0g

Includes Added Sugars not declared

Protein 1g3%

Vitamin D 0mcg0%

Calcium 100mg8%

Iron 1.7mg9%

Potassium 220mg5%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.7g; more than 28% of 8,218 USDA reference foods
Calories per 100 g: 45; more than 12% of reference foods
Fiber per 100 g: 3.5g; more than 83% of reference foods

What a portion gives you

Fiber 2g7%

Protein 1g3%

Potassium 220mg5%

Calcium 100mg8%

Iron 1.7mg9%

Sodium 40mg2%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169226); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K428 µg in 1 cup, chopped (55 g), 357% of the Daily Value
Vitamin A279 µg RAE in 1 cup, chopped (55 g), 31% of the Daily Value
Vitamin C19 mg in 1 cup, chopped (55 g), 21% of the Daily Value
Vitamin E1.9 mg in 1 cup, chopped (55 g), 13% of the Daily Value
Riboflavin0.1 mg in 1 cup, chopped (55 g), 11% of the Daily Value
Copper0.1 mg in 1 cup, chopped (55 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 169226), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 68% carbohydrate, 12% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	45.0	12%
Protein	2.70 g	28%
Total fat	0.70 g	24%
Carbohydrate	9.20 g	53%
Fiber	3.50 g	83%
Total sugars	0.71 g	44%
Sodium	76.0 mg	52%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (69)

The portion is 1 cup, chopped (55 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.49 g	2.70 g	3%
Total lipid (fat)	0.39 g	0.70 g	0%
Carbohydrate, by difference	5.06 g	9.20 g	2%
Ash	0.99 g	1.80 g
Energy	24.8 kcal	45.0 kcal
Alcohol, ethyl	0 g	0 g
Water	47.1 g	85.6 g
Total Sugars	0.39 g	0.71 g
Fiber, total dietary	1.93 g	3.50 g	7%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.094 g	0.17 g	0%
Fatty acids, total monounsaturated	0.0077 g	0.014 g
Fatty acids, total polyunsaturated	0.17 g	0.31 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	103 mg	187 mg	8%
Iron, Fe	1.71 mg	3.10 mg	9%
Magnesium, Mg	19.8 mg	36.0 mg	5%
Phosphorus, P	36.3 mg	66.0 mg	3%
Potassium, K	218 mg	397 mg	5%
Sodium, Na	41.8 mg	76.0 mg	2%
Zinc, Zn	0.23 mg	0.41 mg	2%
Copper, Cu	0.094 mg	0.17 mg	10%
Manganese, Mn	0.19 mg	0.34 mg	8%
Selenium, Se	0.28 µg	0.50 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	279 µg	508 µg	31%
Carotene, beta	3,220 µg	5,854 µg
Carotene, alpha	200 µg	363 µg
Vitamin E (alpha-tocopherol)	1.89 mg	3.44 mg	13%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	66.5 µg	121 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	7,486 µg	13,610 µg
Vitamin C, total ascorbic acid	19.3 mg	35.0 mg	21%
Thiamin	0.10 mg	0.19 mg	9%
Riboflavin	0.14 mg	0.26 mg	11%
Niacin	0.44 mg	0.81 mg	3%
Pantothenic acid	0.046 mg	0.084 mg
Vitamin B-6	0.14 mg	0.25 mg	8%
Folate, total	14.8 µg	27.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	19.4 mg	35.3 mg	4%
Vitamin K (phylloquinone)	428 µg	778 µg	357%
Folic acid	0 µg	0 µg
Folate, food	14.8 µg	27.0 µg
Folate, DFE	14.8 µg	27.0 µg	4%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0049 g	0.0090 g
SFA 16:0	0.080 g	0.14 g
SFA 18:0	0.0039 g	0.0070 g
MUFA 18:1	0.0077 g	0.014 g
PUFA 18:2	0.14 g	0.26 g
PUFA 18:3	0.024 g	0.044 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 169226: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat dandelion greens

USDA lists 5 preparations of dandelion greens. The dandelion greens page puts them side by side, per 100 g and per portion.

Compare every dandelion greens preparation

Next questions

Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 83% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov