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Dandelion mint salad Calories
Low-calorie herb salad with bitter dandelion greens and refreshing mint
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dandelion mint salad (80 g) has 30 calories. That works out to 38 calories per 100 g. It contains 4.9 g of carbs, 1.9 g of protein, 0.6 g of fat and 2.6 g of fiber. Its 248 µg of Vitamin K covers 207% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dandelion mint salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
30
KCAL / 80G
Carbs
4.9g
· 2% DV
Protein
1.9g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 23% · Fat 17%
Dandelion mint salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 1.9 g | 4% |
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 Serving of Dandelion mint salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 30 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 cup (chopped) | 35 g | 13 kcal |
| 2 cup (chopped) | 70 g | 27 kcal |
| ½ piece (half) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (large) | 120 g | 46 kcal |
| 1 piece (whole) | 160 g | 61 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Dandelion mint salad
How do you make dandelion mint salad?
Make dandelion mint salad by tossing washed, dried young dandelion leaves with fresh mint, then dressing them with olive oil, lemon juice, and salt. Add the dressing just before serving so the greens stay crisp.
How do you make dandelion mint salad less bitter?
Choose young dandelion leaves to make dandelion mint salad less bitter. You can also soak the leaves briefly in cold water or blanch them for a short time, then cool and drain them before mixing the salad.
Can you eat dandelion mint salad raw?
Yes, dandelion mint salad is commonly eaten raw. Wash the leaves thoroughly under running water and dry them well; if the raw dandelion tastes too bitter, briefly blanch it before adding the mint and dressing.
What dressing goes well with dandelion mint salad?
A lemon-and-olive-oil dressing goes well with dandelion mint salad. The acidity of lemon balances the greens’ bitterness, while a little salt brings out the mint; garlic or sumac can add extra flavor.
Which dandelion leaves are best for dandelion mint salad?
Young, tender dandelion leaves are best for dandelion mint salad because they are milder and less fibrous than mature leaves. Remove any thick stems for a more pleasant texture.
Can you forage dandelions for dandelion mint salad?
Yes, but forage dandelions for dandelion mint salad only when you can identify the plant confidently and know the site is free from pesticides and other contamination. Avoid roadsides, treated lawns, and areas visited by dogs.
What can you serve with dandelion mint salad?
Serve dandelion mint salad alongside grilled vegetables, beans, or roasted meat or fish. Its fresh mint and pleasantly bitter greens can cut through a rich main dish and work as a light side.
How long does dandelion mint salad keep in the refrigerator?
Dandelion mint salad is best eaten soon after dressing, since the leaves wilt as they sit. Store leftovers in a covered container in the refrigerator and use them within about a day; keep dressing separate to preserve the texture.
Can you cook the dandelion greens in dandelion mint salad?
Yes, you can briefly blanch or sauté the dandelion greens for dandelion mint salad if you prefer a softer, milder flavor. Cool the greens before adding fresh mint, which is best left uncooked for its bright aroma.
Is dandelion mint salad good for you?
Dandelion mint salad is a vegetable-based dish that provides fiber and fresh greens, making it a nourishing side. Its benefits come from being part of a varied diet; it should not be treated as a remedy for illness.
Dandelion mint salad Vitamins & Minerals
Vitamins
Vitamin K
248µg · 207% DV
Vitamin A
232µg · 26% DV
Vitamin C
14.4mg · 16% DV
Folate
46.4µg · 12% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.1mg · 11% DV
Calcium
96mg · 10% DV
Iron
1.68mg · 9% DV
Potassium ⭐
292mg · 9% DV
Sodium
30mg · 1% DV
Dandelion mint salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dandelion mint salad
To burn the 30 calories in 1 serving (medium) (80 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 mint salad?
Dandelion mint salad brings together leafy dandelion greens and fresh mint, often with a simple lemon and olive-oil dressing. It is a flexible salad rather than a dish tied to one specific regional tradition. The greens have a pleasantly bitter edge and a firm, leafy bite, while mint adds a cool, aromatic lift.
Serve it as a side with grilled foods or alongside beans and bread for a more substantial meal. Young leaves tend to be milder; briefly blanching the greens can also soften their bitterness. It is a light, fibre-containing choice, with 3.2 g of fibre per 100 g, and pairs well with a brighter, citrusy dressing.
How Nutritious Is Dandelion mint salad?
Nutrient density
Very 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 mint salad Processed?
NOVA 2
Minimally Processed
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 mint salad Contain Allergens?
No known major allergens
Which Diets Is Dandelion mint salad 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 mint salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.