Dandelion greens, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
These wild greens offer a distinct bitter flavor that mellows when cooked, providing a nutrient-rich and earthy side dish.
Per 100g reference serving, Dandelion greens, cooked provides 71 kcal of energy, 2.82g protein (14% of calories), 9.58g total carbohydrates (47% of calories, including 3.6g dietary fiber and 0.74g sugars), and 3.47g total fat (39% of calories).
Vitamins Profile in Dandelion greens, cooked (Per 100g)
Track how Dandelion greens, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 25.5 mg | 28.3% DV |
| Vitamin A (RAE) | 515 µg | 57.2% DV |
| Vitamin E (Alpha-Tocopherol) | 3.99 mg | 26.6% DV |
| Vitamin K (Phylloquinone) | 812 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.178 mg | 14.8% DV |
| Vitamin B2 (Riboflavin) | 0.257 mg | 19.8% DV |
| Vitamin B3 (Niacin) | 0.797 mg | 5% DV |
| Vitamin B6 (Pyridoxine) | 0.266 mg | 15.6% DV |
| Total Folate (Vitamin B9) | 21 µg | 5.2% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 37 mg | 6.7% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 5794 µg | 100% DV |
| Alpha-Carotene | 359 µg | 29.9% DV |
| Beta-Cryptoxanthin | 120 µg | 20% DV |
| Lutein + Zeaxanthin | 13459 µg | 100% DV |
Minerals & Electrolytes in Dandelion greens, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.23 mg | 17.9% DV |
| Calcium (Ca) | 195 mg | 15% DV |
| Magnesium (Mg) | 38 mg | 9% DV |
| Potassium (K) | 414 mg | 8.8% DV |
| Zinc (Zn) | 0.43 mg | 3.9% DV |
| Selenium (Se) | 0.5 µg | 0.9% DV |
| Phosphorus (P) | 69 mg | 5.5% DV |
| Copper (Cu) | 0.178 mg | 19.8% DV |
| Sodium (Na) | 209 mg | 9.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.133 g | 8.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.97 g | 6.9% DV |
| Monounsaturated Fat (MUFA) | 0.986 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 1.1 g | 5.5% DV |
| Saturated Fat (SFA) | 0.893 g | 4.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Dandelion greens, cooked contains 71 calories (kcal), 2.82g of protein, 9.58g of carbohydrates (3.6g fiber, 0.74g total sugars), and 3.47g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Dandelion greens, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -8.28 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Dandelion greens, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Dandelion greens, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.