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	23.5 kcal	—
Protein	1.4 g	—
Total fat	0.2 g	—
Carbohydrates	5.1 g	—
Fibre	1.9 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.4 mg	2.5%
Zinc	0.6 mg	5.4%
Magnesium	13.8 mg	3.3%
Calcium	20.6 mg	2.1%
Potassium	277.5 mg	8.2%
Folate	182.5 µg	45.6%
Vitamin B6	0.1 mg	6.6%

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, Asparagus, green, raw, FDC ID 2710823, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Vitamin K2 (MK forms)

Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

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