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Dandelion Greens, Raw
Calories, Nutrition

Written by Sky Taylor, Diet Bites

Lean & Green

I have enjoyed these babies many times in salads. It's difficult to believe that these darlings are a gardener's worst enemy.

And the flowers they produce are so pretty and colorful! What's not to love about dandelions, right?

They make a great salad mix, but what about nutritional values?

The Nutritional Shake Down for Dandelion Greens

Based on one cup serving size.

Let's begin at the top with Calcium. For 103 mg's of calcium - that's a mighty healthy addition to one's daily diet.

As to carbohydrates, one cup contains about five grams.

What about calories?

At 25 kcals per serving, they can pretty-much be considered a free food. And if you know how to harvest them, they can be a totally free food.

Beta Carotene content is impressive at 1627 mcg's. Once foods containing beta carotene are consumed, the body converts them into Vitamin A.

Vitamin A is essential to skin, dental health and vision.

Dandelions greens are also a powerful antioxidant. There is an assortment of dandelion teas on the market that promote these healthy benefits.

Dandelions are not only in beverages, but also many health products such as salve and soaps. Some animal products also contain dandelion.

Nutritional Information for Dandelion Greens

Energy, Vitamins, Minerals

Unit Measures

1 cup, chopped

Calcium, Ca

mg

103

Calories

kcal

25

Carbohydrate

g

5.06

Carotene, alpha

mcg

0

Carotene, beta

mcg

1627

Cholesterol

mg

0

Copper, Cu

mg

0.094

Cryptoxanthin, beta

mcg

0

Monounsaturated Fat

g

0.008

Polyunsaturated Fat

g

0.168

Saturated Fat

g

0.094

Fiber, total dietary

g

1.9

Folate, DFE

mcg_DFE

15

Folate, food

mcg

15

Folate, total

mcg

15

Folic acid

mcg

0

Iron, Fe

mg

1.71

Lutein + zeaxanthin

mcg

3656

Lycopene

mcg

0

Magnesium, Mg

mg

20

Manganese, Mn

mg

0.188

Niacin

mg

0.443

Pantothenic acid

mg

0.046

Phosphorus, P

mg

36

Potassium, K

mg

218

Protein

g

1.49

Retinol

mcg

0

Riboflavin

mg

0.143

Selenium, Se

mcg

0.3

Sodium, Na

mg

42

Sugars, total

g

2.12

Theobromine

mg

0

Thiamin

mg

0.104

Total lipid (fat)

g

0.39

Vitamin A, IU

IU

2712

Vitamin A, RAE

mcg_RAE

136

Vitamin B-12

mcg

0.00

Vitamin B-12, added

mcg

0.00

Vitamin B-6

mg

0.138

Vitamin C

mg

19.2

Vitamin E (alpha-tocopherol)

mg

2.63

Vitamin E, added

mg

0.00

Vitamin K (phylloquinone)

mcg

150.5

Zinc, Zn

mg

0.23

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