Group · Vegetables
Dandelion
Often thought of as a mere wild weed, the dandelion is in fact an edible leaf vegetable with many strengths. Its young, toothed, slightly bitter leaves are eaten raw in salads or cooked like spinach, while its root and flower buds also have a place in the kitchen. At just 48.5 kcal per 100 g, dandelion has a moderate energy density, with around 2.7 g of protein, 6.1 g of carbohydrate and 3.5 g of fibre. It is a spring plant, valued for its fresh, green taste. Full of flavour and easy to pick or buy, it fits perfectly into a balanced, varied diet that favours green vegetables.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 49 kcal |
| Kilojoules | 204 kJ |
| Protein | 2,7 g |
| Carbohydrate | 6,1 g |
| Fat | 0,7 g |
| Fibre | 3,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K1778 µg1037 %
- Vitamin A488 µg61 %
- Vitamin C35 mg44 %
- Vitamin E3,44 mg29 %
- Iron3,1 mg22 %
- Potassium397 mg20 %
- Vitamin B20,26 mg19 %
- Vitamin B60,25 mg18 %
- Vitamin B9dietary folate equivalents27 µg
See the other 10 nutrients
- Vitamin B10,19 mg17 %
- Phosphorus66 mg9 %
- Manganese0,16 mg8 %
- Calcium62,3 mg8 %
- Copper0,07 mg7 %
- Vitamin B30,81 mg5 %
- Magnesium13,2 mg4 %
- Zinc0,21 mg2 %
- Vitamin B50,08 mg1 %
- Iodine0,4 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Dandelion is best enjoyed in spring, when its young shoots are at their most tender and least bitter. Raw, the leaves make an invigorating salad, to be paired with bacon pieces, a soft-boiled egg, walnuts or a slightly sweet vinaigrette to soften their bitterness. Cooked, they are prepared like chard or spinach, sauteed with garlic or folded into an omelette. A portion of 80 to 100 g works well as a side.
On nutrition facts, dandelion is interesting for its richness in fibre (3.5 g per 100 g), useful for transit and fullness, as well as for its vitamins (provitamin A, vitamin C, vitamin K) and minerals such as potassium, calcium and iron. Its glycaemic index stays low and its low-calorie profile makes it an ally of light meals.
- Storage: keep the fresh leaves in a damp cloth in the fridge, and eat them quickly to preserve crunch and nutrients.
- Cooking: favour gentle, brief cooking to limit the loss of vitamins. You can take inspiration from methods of gentle cooking to preserve nutrients.
- Pairings: combine dandelion with other leafy greens such as watercress or lamb’s lettuce to vary flavours and textures.
For active people, dandelion is not a major source of energy, but it ideally complements a recovery plate rich in complex carbohydrate and lean protein. Its fibre and micronutrients support a dense, high-quality diet without adding to calorie intake. You can include it in a mixed salad after exercise, alongside a source of protein. To structure your meals around training, fitness nutrition offers useful guidelines.
For weight control, dandelion ticks every box: low in calories, no added sugars, filling thanks to its fibre. Beware, though, of what goes with it (bacon pieces, cheese, fatty dressings), which quickly push up the calorie count. To discover other green vegetables to include in your day, explore the vegetable family and compare nutrients using the food calorie table. Eaten regularly and with enjoyment, dandelion enriches your diet with original flavours while staying light.
