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Dandelion flowers Calories
Edible wild flower, low calorie, contains polyphenols and carotenoids
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Dandelion flowers (35 g) has 16 calories. That works out to 45 calories per 100 g. It contains 3.2 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dandelion flowers Nutrition Facts
Selected: 1 cup (whole) · 35 g
16
KCAL / 35G
Carbs
3.2g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 20% · Fat 10%
Dandelion flowers nutrition facts table · 1 cup (whole) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Dandelion flowers?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 35 g | 16 kcal |
| 1 piece (whole) | 1.2 g | 1 kcal |
| 2 tablespoon (chopped) | 8 g | 4 kcal |
| 10 piece (whole) | 12 g | 5 kcal |
| 1 serving (small) | 15 g | 7 kcal |
| ½ cup (whole) | 18 g | 8 kcal |
| 1 serving (medium) | 30 g | 14 kcal |
| 1 serving (large) | 60 g | 27 kcal |
| 100 g | 100 g | 45 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Dandelion flowers
Can you eat dandelion flowers?
Yes, dandelion flowers are edible and can be used fresh or cooked. Pick only flowers you can identify with confidence, from places that have not been sprayed and are away from roadsides or other sources of contamination.
How do you make dandelion honey from dandelion flowers?
Dandelion “honey” is a syrup made by simmering the yellow petals with water and sugar, often with lemon. It is not bee honey, despite its name. Many recipes remove the green flower base to keep the syrup from tasting bitter.
What do dandelion flowers taste like?
Dandelion flowers have a mild, slightly sweet and floral taste, while their green base can be more bitter. Removing the base and using the yellow petals gives a gentler flavor in syrups, salads, and cooked dishes.
Can you make tea from dandelion flowers?
Yes, you can steep clean dandelion flowers in hot water to make a mild herbal infusion. Use the flowers fresh or dried, then strain them out; including more of the green base can make the drink taste more bitter.
How do you cook dandelion flowers?
Dandelion flowers can be dipped in a light batter and pan-fried, or added to cooked dishes. Rinse them gently and pat them dry first, especially before frying, to remove dirt and reduce oil splatter.
What are the benefits of dandelion flowers?
Dandelion flowers contain plant compounds such as polyphenols and carotenoids, but that does not mean they prevent or treat disease. Enjoy them as an edible wildflower in a varied diet rather than relying on them as a remedy.
When should you pick dandelion flowers?
Pick dandelion flowers when they are fully open and dry, ideally on a sunny day. Avoid lawns or fields that may have been treated with pesticides, busy roadsides, and areas where animals commonly roam.
How do you clean dandelion flowers before eating them?
Gently shake or inspect dandelion flowers to dislodge insects, rinse them briefly under cool water, and pat them dry. Avoid soaking them for a long time, which can soften the petals and dull their flavor.
Are dandelion flowers the same as dandelion greens?
No, dandelion flowers and greens are different parts of the plant and are used differently. The flowers are often made into syrup or fritters, while the leaves are more commonly added to salads or cooked like leafy greens.
How should you store fresh dandelion flowers?
Keep fresh dandelion flowers dry in a loosely covered container in the refrigerator and use them as soon as possible. If you have rinsed them, dry them thoroughly before storing, since excess moisture speeds spoilage.
Dandelion flowers Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin A
73.5µg · 8% DV
Vitamin C
6.3mg · 7% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.11mg · 5% DV
Copper
0.04mg · 4% DV
Iron
0.63mg · 4% DV
Calcium
33mg · 3% DV
Potassium ⭐
109mg · 3% DV
Sodium
14mg · 1% DV
Dandelion flowers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dandelion flowers
To burn the 16 calories in 1 cup (whole) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dandelion flowers?
Dandelion flowers are the bright yellow, edible blooms of the common dandelion, a wild plant found in lawns, fields and other temperate regions. The flower heads can be used whole or separated into petals, and are gathered from places away from traffic and chemical sprays.
Their flavour is mildly earthy and floral. They can be scattered over salads, dipped in batter and fried, or cooked into a syrup; in some places they are also used for dandelion wine. They are relatively low in calories and provide fibre, along with polyphenols and carotenoids. Pair them with a sharp dressing or serve fried flowers with a simple dip to balance their gentle bitterness.
How Nutritious Is Dandelion flowers?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dandelion flowers Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dandelion flowers Contain Allergens?
No known major allergens
Which Diets Is Dandelion flowers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dandelion flowers Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.