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Calories in Dandelion Greens

Counting Calories in Dandelion Greens

These saw-toothed shaped leaves are an excellent source for beta-carotene. Pick dandelion greens in areas absent of vehicles and pesticides - but your best safe source for dandelion greens is your local market.

Nutrition Data for Dieters, Including Low Calorie Recipes

Calories in 1 cup of raw dandelion greens, chopped: about 25.

They also contain a good amount of calcium - 103 mg per chopped cup. The Vitamin C content is significant at 19.2 mg per 1 cup serving.

- Enjoy raw in salads, or add to soups and casseroles for a unique flavor.

- Dandelion Green Salad Recipe

For a low calorie salad recipe combine the following: spring mix including dandelion greens (about 3 cups), 1 small chopped tomato OR use cherry tomatoes, sliced cucumber, sliced raw onion of any variety, hulled sunflower seeds (about 1 Tablespoon) OR you can you one teaspoon of your favorite chopped nut.

Coat the salad with a light salad dressing. Versions that work well include low fat walnut-raspberry salad dressing, reduced calorie lemon poppyseed salad dressing, low calorie French and light Italian salad dressing.

- This super food can also be boiled in water. Simply boil, add salt if desired and seasonings. One cup of chopped greens that have been boiled contain about 35 calories. Or you may wish to saute the greens using a tab of light margarine or cooking spray. Season with lemon pepper or your favorite seasonings.

- They are best when they are picked in their young and tender stage.

Health Notes

Dandelion greens have been touted to hold therapeutic benefits which may reduce stress, lower blood pressure, create a more relaxed mood, lower cholesterol, fight diabetes, certain cancers and liver ailments.

Dandelion leaf tea has been touted as an effective tool for combating allergies and alleviating allergy symptoms.

However, if you're considering using dandelion greens for any health ailment please get your doctor's opinion before doing such. Because they are very high in Vitamin A, when consumed in unlimited amounts it may put the body at risk for Vitamin A Toxicity.

Symptoms of Vitamin A Toxicity include serious liver damage and death.

Less serious health risks for Vitamin A overdose include tiredness, fever, malaise, loss of appetite, fatigue, rashes, dry skin, loss of hair, nails become brittle, visual issues, pain in joints and muscles, irregular menstrual cycle, and mental related issues. Vitamin A Toxicity in kids may cause growth to be stunted. Vitamin A Toxicity levels for adults are 660,000 IU. For children, 330,000.

Take note that dandelion greens contain 5589 IU for one cup, chopped in raw stage. When cooked the amount increases substantially because when greens cook they wilt and it takes more greens to make one cup than it does when they are in raw form. One cup of chopped, boiled dandelion greens contains 15271 IU of Vitamin A.

If the individual is taking a multi-vitamin they are generally getting at least 50% of their RDA for Vitamin A. Keep in mind that most cereal has Vitamin A - from 1% to 20% or more, the percentages based on a 2,000 calorie diet - which exceeds the daily calorie needs for smaller adult women.

So beware of eating too many over a long period of time so that the body doesn't build-up a potentially serious risk to health or life itself.

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