Dandelion Greens

Overview

Dandelion greens are bitter leafy greens providing prebiotic fiber and supporting gut health.

Within the BRAIN Diet framework, they are part of a diverse leafy green intake strategy that supports gut microbiome diversity [1][2].

Key Nutritional Highlights

• Bitter greens and chicory-family plants supply fermentable fibre that supports gut microbiota composition [1]
• Leafy plant foods contribute carotenoids and antioxidant phytonutrients relevant to neuroprotection [2]
• Dandelion greens are bitter leafy greens providing prebiotic fiber and supporting gut health. [1]
• They are part of a diverse leafy green intake strategy that supports gut microbiome diversity. [2]
• Dandelion greens are bitter leafy greens providing prebiotic fiber and supporting gut health.

Food Context

Synergies

• Part of diverse prebiotic fiber strategy

Preparation

• Can be consumed raw or cooked
• Bitter taste may be an acquired preference
• Supports gut microbiome diversity

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	45 kcal	—
Protein	2.7 g	—
Total fat	0.7 g	—
Saturated fat	0.2 g	—
Carbohydrates	9.2 g	—
Sugars	0.7 g	—
Fibre	3.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Vitamin K	778.4 µg	648.7%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Dandelion greens, raw, FDC ID 169226, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Vitamin K (Phylloquinone)

Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.

References

[1] Bitter greens and chicory-family plants supply fermentable fibre that supports gut microbiota composition. Pouille et al. 2022. Chicory: Understanding the Effects and Effectors of This Functional Food

[2] Leafy plant foods contribute carotenoids and antioxidant phytonutrients relevant to neuroprotection. Johnson et al. 2014. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan