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Dandelion salad Calories
Low-calorie leafy salad rich in vitamin K, vitamin A, and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Dandelion salad (55 g) has 25 calories. That works out to 45 calories per 100 g. It contains 4 g of carbs, 1.5 g of protein, 0.4 g of fat and 1.9 g of fiber. Its 235.4 µg of Vitamin K covers 196% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dandelion salad Nutrition Facts
Selected: 1 cup (chopped) · 55 g
25
KCAL / 55G
Carbs
4g
· 1% DV
Protein
1.5g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Dandelion salad nutrition facts table · 1 cup (chopped) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 1.5 g | 3% |
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 Chopped Dandelion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 55 g | 25 kcal |
| 1 piece (small) | 25 g | 11 kcal |
| 1 piece (large) | 45 g | 20 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 2 cup (chopped) | 110 g | 50 kcal |
| 1 serving (medium) | 140 g | 63 kcal |
| 1 serving (large) | 220 g | 99 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Dandelion salad
How do you make dandelion salad?
To make dandelion salad, wash and trim the leaves, then serve them raw or briefly blanch them for a milder flavor. Toss with olive oil and lemon juice; garlic, sliced onion, or a sharp vinaigrette also work well.
What does dandelion salad taste like?
Dandelion salad tastes leafy and pleasantly bitter, somewhat like other robust greens, with older leaves usually tasting stronger. Lemon, vinegar, or a rich dressing balances the bitterness; young leaves tend to be more tender and mild.
Can you eat dandelion salad raw?
Yes, dandelion salad can be eaten raw once the leaves are thoroughly washed and any tough stems are removed. Raw leaves have a firmer texture and more pronounced bitterness than blanched ones, so pair them with an acidic dressing.
How do you make dandelion salad less bitter?
Blanching dandelion leaves briefly and draining them can soften the bitterness before you make the salad. Choosing young leaves and dressing them with lemon or vinegar also helps; avoid long cooking, which can leave the greens limp.
Are wild dandelions safe to use in dandelion salad?
Wild dandelions can be used in dandelion salad only when you can identify the plant confidently and know the picking site is clean. Avoid roadsides, lawns treated with pesticides, and places visited by pets or livestock.
Which part of the dandelion is used in dandelion salad?
Dandelion salad is usually made with the leaves, especially the younger, tender ones. The yellow flowers are also edible and can be added as a garnish, but the root is generally too firm and earthy for a leafy salad.
How should you wash dandelion greens for dandelion salad?
Pick through the leaves first, then rinse them thoroughly under running water to remove soil and grit caught around the stems. Dry them well before dressing; wet leaves dilute the dressing and make the salad less crisp.
What goes well with dandelion salad?
Dandelion salad pairs well with grilled fish or meat, beans, eggs, and hearty grain dishes. Its bitter, fresh flavor is especially good alongside rich foods, while a lemony dressing brings the whole plate into balance.
How long does dandelion salad keep in the refrigerator?
Prepared dandelion salad is best eaten soon after dressing because the leaves wilt as they sit. If you need to prepare it ahead, refrigerate the washed, thoroughly dried leaves separately and add the dressing just before serving.
Can dandelion salad be made with store-bought greens?
Yes, you can make dandelion salad with cultivated dandelion greens from a grocery store or farmers’ market. They are often more tender than mature wild leaves; rinse them carefully and taste a leaf before deciding how much dressing to use.
Dandelion salad Vitamins & Minerals
Vitamins
Vitamin K
235.4µg · 196% DV
Vitamin A
139.7µg · 16% DV
Vitamin C
9.9mg · 11% DV
B2
0.1mg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
218mg · 6% DV
Calcium
57mg · 6% DV
Sodium
36mg · 2% DV
Dandelion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dandelion salad
To burn the 25 calories in 1 cup (chopped) (55 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 salad?
Dandelion salad is made with the plant’s edible leaves, a foraged green used in Mediterranean and European cooking. The leaves may be served raw when young, or briefly blanched and dressed with olive oil, lemon, vinegar or garlic to soften their natural bitterness. Recipes vary by region and by what is in season.
Its flavor is pleasantly bitter and earthy, while young leaves are tender and older ones can be tougher. It works as a side salad or part of a mezze-style spread, and pairs well with eggs, beans or grilled foods. Dandelion salad is low in calories and provides fibre along with vitamins A and K; a light lemon-and-olive-oil dressing lets the greens shine without making the dish heavy.
How Nutritious Is Dandelion 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 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 salad Contain Allergens?
No known major allergens
Which Diets Is Dandelion 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
✓ Suitable
Low FODMAP
— Not suitable
Dandelion salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.