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Dandelion Nutrition Facts: Do You Know About These Facts?

The concept of eating dandelion greens would sound weird to most people since they would never think to cook up weeds from their gardens. The dandelion (Taraxacum), though widely regarded as a weed, is actually a herb. In actuality, every part of the plant is edible and is said to have a number of health advantages. The abundance of minerals that promote good health in dandelion greens may cause you to reconsider this commonplace yellow flower.

Dietary Information on Dandelion Greens

Raw dandelion greens weigh 55 grammes and have 25 calories, 1.5 grammes of protein, 5.1 grammes of carbs, and 0.4 grammes of fat per cup. Exceptional sources of calcium, iron and vitamin A can be found in dandelion greens.


Only 5 grammes of carbohydrates and 2 grammes of fibre are present in a cup of fresh dandelion greens. They naturally contain relatively little sugar.


Although dandelion greens don’t contain much fat on their own, it is possible to add fat when preparing them.


Fresh dandelion greens contain 1.5 grammes of protein per cup. Dandelion greens, like other plants, don’t contain all of the essential amino acids required by the body, therefore it’s crucial to eat a range of protein-rich meals to meet your dietary needs.

Minerals and vitamins

The nutrients calcium and the vitamins A, C, E, and K are abundant in dandelion greens. They also include a small amount of magnesium, iron, folate, and potassium. Dandelion greens include a non-heme kind of iron, which is less absorbable but still a smart choice for people who don’t consume meat to get enough of the mineral. Greens from dandelion plants are particularly high in vitamin K.

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On the basis of a daily diet of 2,000 calories, one cup provides 357 per cent of the required daily intake. The prevention of osteoporosis and coronary heart disease is aided by vitamin K.


The 25 calories in one cup of fresh dandelion greens (55g) make them an extremely low-calorie food. Carbohydrates account for about 69 per cent of the calories, followed by protein at 20 per cent and fat at 11 per cent.

Health Advantages

Greens from dandelion plants are healthy vegetables that are rich in vitamins, minerals, and phytochemicals. Here are some benefits of including dandelion greens in your diet.

Ensures Eye Protection

Green Dandelion is an excellent source of vitamin A. Retinol activity equivalents (RAE), which represent the recommended daily requirement for this vitamin, range from 700 to 900 micrograms for most adults. A cup of dandelion greens has 279 micrograms.

dandelion nutrition facts

Dandelion greens also include the vitamin A compounds lutein and zeaxanthin. Lutein and zeaxanthin are particularly helpful in reducing age-related macular degeneration because they build up in the retina.

Aids in Controlling Blood Sugar

Numerous bioactive chemicals found in dandelion roots are effective in reducing the symptoms of type 2 diabetes. Inulin, a form of fibre that has been demonstrated to balance blood sugar levels, is abundant in plants like dandelions. Additionally, they contain chlorogenic acid, which affects both insulin secretion and sensitivity. Additionally, the anti-inflammatory and antioxidant properties of dandelion may guard against long-term consequences of type 2 diabetes (like heart disease).

Aids in Wound Healing

Dandelion greens include both vitamin C and vitamin K, both of which are beneficial in the event of an injury. To stop excessive blood loss, vitamin K encourages blood clotting.

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Collagen, which aids in the body’s ability to rebuild skin for wound healing, is a precursor of vitamin C. Another potent antioxidant that helps the immune system is vitamin C.

Might Enhance Heart Health

Dandelion efficiently lowers triglycerides and LDL (bad cholesterol) in rabbit tests while increasing HDL (good cholesterol levels). The minerals in dandelion greens appear promising for human heart health, but further studies on humans are required to establish cause and effect.

Potassium, which is believed to lower blood pressure, is found in dandelion. Dandelions are naturally high in fibre and low in fat and sugar. They are also a wonderful source of vitamins that are helpful for the heart, like folate and vitamin C.

Could Reduce the Risk of Colon Cancer

The dandelion root extract has been demonstrated in a limited in-vitro (test tube) study to encourage the death of colon cancer cells without endangering healthy neighbouring cells. Dandelion root may be able to kill cancer cells that have developed a resistance to pharmacological therapy, but more human studies are required. Dandelion root is often non-toxic, thus it might be a useful supplement to traditional cancer treatment.


According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), dandelion can cause an allergic reaction if you are allergic to other Compositae family members like Artichokes, Ragweed and Chamomile. Heartburn, diarrhoea, and stomach discomfort are some of the symptoms.  Children who handle dandelion have been shown to get contact dermatitis. Dandelion sap can also cause latex allergies. Get in touch with your doctor for a thorough evaluation if you think you may have a dandelion allergy.

Adverse Reactions

Ingestion of dandelion greens in proportions normally found in food is probably safe for the majority of people. However, it is unknown whether dandelion greens are healthy to eat when pregnant or nursing.

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Dandelions exhibit estrogenic action that may promote the growth of cancer cells that are hormone-sensitive. The vitamin K in dandelion greens can also impact how well blood thinners work. Dandelion may conflict with water tablets or lithium due to its diuretic effects. People who take immunosuppressive medications, diabetic medications, or cytochrome P450 substrate medications ought to consult their doctor before ingesting dandelion.

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Dandelion greens contain inulin, a fructooligosaccharide that can trigger flare-ups in people who are sensitive to it and who are on a low FODMAP diet to treat their irritable bowel syndrome (IBS).

When to Use It

Due to their growing popularity, dandelion greens are now available in many supermarket stores. They are frequently available at farmer’s markets, natural food stores, and organic markets. Look for fresh, vibrantly green leaves with few flaws. Early spring is when dandelion roots and blossoms are at their most fragile and youthful.

Food Safety and Storage

Dandelion foraging from your lawn or public areas is not advised. What these greens have been exposed to or sprayed with is difficult to determine. Consume only dandelion greens that have been grown specifically for human consumption to be safe.

When you get dandelions home, thoroughly wash them under running water. Check the undersides for any bugs or soil that may be adhered there. Dandelion greens should be stored in the refrigerator similarly to other fresh greens.

Dandelion greens will remain fresh for a longer period of time if they are placed in a big bowl covered in plastic wrap or a sealed plastic bag with a paper towel inside. Within 3 to 5 days, cook or consume the greens, but never eat those that are obviously decayed.

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