1 serving (55 grams) contains 25 calories, 1.5 grams of protein, 0.4 grams of fat, and 5.1 grams of carbohydrates.
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Nutrition Information
Calories |
108.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.7 g | 2% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 182.6 mg | 7% | |
| Total Carbohydrates | 22.2 g | 8% | |
| Dietary Fiber | 8.3 g | 29% | |
| Sugars | 1.7 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 447.8 mg | 34% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 947.8 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dandelions
Dandelions, native to Europe and Asia but now found worldwide, are often regarded as weeds but have long been used in culinary and medicinal traditions. Common in salads, teas, and herbal remedies, dandelion greens, flowers, and roots are highly nutritious. They are low in calories (approximately 45 per 100g) and rich in micronutrients like calcium, iron, and vitamin C, along with a notable fiber content. Traditionally used in cuisines such as Mediterranean and Asian, they bring a slightly bitter, earthy flavor to dishes.
Health Benefits
- Supports bone health due to high calcium content (187 mg per 100g, approximately 19% of the recommended daily intake for adults).
- Boosts immunity and aids in tissue repair thanks to its vitamin C content (35 mg per 100g, around 39% of daily needs).
- Promotes red blood cell formation and oxygen transport because of its iron content (3 mg per 100g, 17% of the daily value).
- Assists in digestion and gut health through high fiber levels (3.5 g per 100g, 12% of daily fiber needs).
- Contains antioxidants that combat free radicals, potentially reducing inflammation and the risk of chronic disease.
Dietary Considerations
Selection and Storage
Store fresh dandelion greens in a sealed plastic bag in the refrigerator for up to 4-5 days. Rinse thoroughly and dry before use to remove residual dirt.
Common Questions About Dandelions Nutrition
Are dandelions high in protein?
Dandelions contain 2.73 grams of protein per 100 grams, which is relatively low compared to high-protein foods like legumes or meat. However, they can contribute to your daily protein intake as part of a balanced diet.
Can I eat dandelions on a keto diet?
Dandelions have 9.27 grams of carbohydrates per 100 grams, which might require mindful portioning on a keto diet. Their fiber content (3.45 grams) can help reduce net carbs, making them compatible in moderation depending on your carb limits.
What are the health benefits of eating dandelions?
Dandelions are rich in vitamins A, C, and K, and provide antioxidants that can support immune health and reduce inflammation. Their fiber content promotes healthy digestion, and they also contain potassium, which supports heart health and proper muscle function.
How much dandelion should I eat per serving?
A serving of dandelion greens is typically about 1 cup (55 grams), providing approximately 24 calories, 1.5 grams of protein, and 5 grams of carbs. This portion balances nutrients effectively while being easy to incorporate into salads or sautés.
How do dandelions compare to spinach in terms of nutrition?
Dandelions and spinach both offer high levels of vitamins and minerals, but dandelions have slightly more fiber (3.45 grams vs. around 2 grams per 100 grams of spinach). Spinach is lower in carbs and calories, making it preferable for low-calorie diets, while dandelions offer distinct bitter flavors and slightly higher protein content (2.73 grams vs. 2 grams).
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
