Dandelion Greens Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Dandelion Greens

Dandelion is nutritious and ubiquitous leafy green vegetable. It contains high fiber, rich in vitamins and minerals, essential fatty acids, flavonoids and low in calories and cholesterol.
  • Dandelion greens are rich in dietary fiber, low in calories and cholesterol. It is not only good for weight loss, but also help control diabetes and protect against heart diseases.
  • The vegetable contains inulin that converts to fructose. Fructose forms glycogen without the presence of insulin, which slow down the rise of blood sugar and beneficial to hypoglycemics and diabetics.
  • Dandelion greens are an excellent source of pectin and vitamin C. Pectin rid your body of radioactive elements and heavy metals. The combination of pectin and vitamin C helps lower your cholesterol level significantly.
  • High in strong antioxidant vitamin A, this vegetable is useful in preventing lung and mouth cancer.
  • Dandelion greens contain essential fatty acids such as linolenic and linoleic that help control blood pressure, relieve proliferative arthritis, prevent platelet aggregation and regulate menstrual cycle.
  • This leafy green vegetable is also abundant with flavonoid glycosides such as luteolin and apigenin that contain antibacterial, anti-hypoglycemic, antioxidant, antispasmodic and diuretic properties.
  • Essential minerals like potassium and magnesium in dandelion greens lower the blood pressure and help prevent stroke and cardiovascular diseases.
  • Calcium found in the dandelion leaves helps strengthen your bones and teeth.
  • Presence of B vitamins in the crop helps reduce stress and avoid depression. 

Overview and Facts about Dandelion Greens

Fresh Dandelion Greens or Dandelion Leaves

Dandelion greens (scientific name Taraxacum officinale) are the leaves of dandelion plant, which many regard as a weed. The leaves are the most consumed part of the plant, and edible raw or cooked. Dandelion flowers and roots are also edible but they are cooked differently to mitigate the bitter taste in them.

This healthy vegetable is easily available in stores and markets, but if you want to save some money, you may also harvest wild dandelion greens at the outskirts. To use them uncooked, compliment them in salads in the similar way that endive and chicory do. If you plan to cook them, sautéing and steaming are the two good ways to go with. To mitigate the bitterness of the vegetable, boil them several times in fresh water. 

Dandelion Greens Nutrition Facts and Calories

Nutrition Value of 1 cup (55 g) Raw Dandelion Greens (Chopped)
Calories 25 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 42 mg
Total Carbohydrates 5 g
Dietary Fiber 2 g
Sugars 0 g
Protein 1 g


Dandelion Recipe

Sautéed Dandelions with Garlic and Lemon Recipe

  • Several large handful dandelion greens
  • Olive oil
  • Minced garlic
  • Salt
  • Fresh lemon juice 


Heat some olive oil in a skillet. Add the garlic. When the garlic become aromatic, add the dandelion greens and cook on the medium high heat for about 5 minutes or until just wilted. Season with some salt, then sprinkle the lemon juice over and serve warm.


Dandelion Greens Side Effects

Dandelion may stimulate the digestive system and lead to excessive production of stomach acids. People with gastritis or stomach ulcer need to be careful when consuming dandelion.

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Health Benefits of Vegetables

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