Food · Vegetables and Vegetable Products
Dandelion greens nutrition facts
A typical portion of dandelion greens (1 cup, chopped; 55 g, raw (SR Legacy)) has 25 calories and 1g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 33 calories (cooked, boiled, drained, without salt) to 71 (cooked).
Nutrition Facts
* 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 for Dandelion greens, raw, 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
- Sodium per 100 g
- 76mg
- more than 52% of reference foods
1 cup, chopped weighs 55 g in USDA's record for Dandelion greens, raw (FDC 169226); across 3 records of dandelion greens USDA weighs it at 55 to 105 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 68% carbohydrate, 12% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of dandelion greens USDA describes
Cooked has the most calories per 100 g (71); the fewest: Without salt (33)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Dandelion greens, raw (SR Legacy)Same values: Dandelion greens, raw | 45 | 2.7 g | 0.7 g | 76 mg |
| Dandelion greens, cooked | 71 | 2.8 g | 3.5 g | 209 mg |
| Dandelion greens, cooked, boiled, drained, without salt | 33 | 2 g | 0.6 g | 44 mg |
| Dandelion greens, cooked, boiled, drained, with salt | 33 | 2 g | 0.6 g | 280 mg |
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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in dandelion greens?
25 in 1 cup, chopped (55 g) of raw (SR Legacy); 33 to 71 per 100 g across USDA's descriptions.
How much protein is in dandelion greens?
1g in 1 cup, chopped; 2.7 g per 100 g.
How much sodium is in dandelion greens?
40mg in 1 cup, chopped; 76 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov