Dandelion Greens: Nutrition, Taste and Foraging Cautions

Dandelion greens are the leaves of the common dandelion, Taraxacum officinale, the same plant many people pull out of their lawns. Yes, you can eat dandelion leaves: they are sold in bunches at many grocery stores and farmers markets and taste sharply bitter, a little like arugula or endive. In USDA SR Legacy data, one cup of chopped raw dandelion greens (55 g) has about 25 calories and more than three times the Daily Value for vitamin K, plus vitamin A and vitamin C. Below are the full nutrition numbers, how to cook the leaves, what the National Center for Complementary and Integrative Health (NCCIH) says about dandelion, and why picking them from sprayed ground is a bad idea.

Peptide Labs does not sell dandelion greens or dandelion leaf products. This article is general nutrition information, not medical advice.

What are dandelion greens?

NCCIH describes dandelion, also called lion’s tooth or blowball, as native to Europe but found throughout temperate regions of the Northern Hemisphere. Its flowers, leaves and root have all been used traditionally in Mexican and other North American medicine. In the kitchen, the leaves are the part eaten as a vegetable. The root is the part used for tea and many supplements, a separate topic covered in our dandelion root guide.

The leaves grow in a low rosette and have jagged, toothed edges. Young leaves picked before the plant flowers are the mildest; older leaves are tougher and more bitter. Like endive and radicchio, dandelion is a green people eat partly for its bitterness.

Dandelion greens nutrition (USDA SR Legacy)

USDA SR Legacy has entries for raw and boiled dandelion greens. Percentages are of the FDA Daily Values used on food labels; the boiled values are for leaves cooked without salt.

FDA label guidance counts 20% of the Daily Value or more in a serving as high, so by USDA numbers a cup of raw dandelion greens is high in vitamin K, vitamin A and vitamin C. Calcium, iron and vitamin E are present in moderate amounts. Unlike some greens, dandelion greens are low in natural sodium; USDA lists dandelion greens boiled with salt at several times the sodium of those boiled without it. For more vitamin A sources, see our vitamin A foods guide.

Dandelion greens vs other greens

Here is how dandelion greens compare with three common greens, per 100 grams raw in USDA SR Legacy data.

Of these four, dandelion greens have the most vitamin K, vitamin A and vitamin E per 100 grams in USDA data, while kale has the most vitamin C and calcium. Dandelion greens are a little higher in calories than spinach or beet greens, though still low overall. Our leafy greens guide and arugula guide cover more options.

Are dandelion greens healthy?

As a food, dandelion greens are a low-calorie vegetable with a lot of vitamin K and vitamin A. Claims about dandelion as a medicine are another matter. NCCIH, part of the National Institutes of Health, says we know very little about dandelion’s effect on human health, that very little research exists on the herb, and that there is no compelling scientific evidence supporting the use of dandelion for any health condition. Oral dandelion products are promoted for indigestion and joint pain, and preliminary lab studies have tested dandelion extracts, but results on extracts in a lab do not show what a bowl of greens does in a person.

On safety, NCCIH says dandelion in the amounts commonly found in food is considered likely safe, and that less is known about larger amounts. Dandelion is not one of the nine major food allergens under US law.

Who should check before eating dandelion greens

• People with plant allergies: NCCIH says the evidence is conflicting on whether dandelion causes allergic reactions in people sensitive to related plants such as ragweed, chrysanthemums, marigolds and daisies, and topical dandelion may cause reactions in people with eczema. Swelling of the lips or throat, hives or breathing trouble needs urgent care; for unclear symptoms, see an allergist and read our elimination diet guide first.
• People taking medicines: NCCIH lists theoretical reasons to suspect dandelion might interact with blood sugar medicines, anticoagulant and antiplatelet drugs, and water pills, among others, and advises talking with your health care provider. This matters most for dandelion supplements and teas, but it is worth mentioning if you eat the greens often.
• People taking warfarin: NIH’s Office of Dietary Supplements says people on warfarin need to keep vitamin K intake consistent, because sudden changes can increase or decrease the drug’s effect, and MedlinePlus advises consistent amounts of vitamin K foods week to week and talking to your doctor before changing your diet. See our guide to vitamin K in foods.
• Pregnancy and breastfeeding: NCCIH says little is known about the safety of dandelion in amounts greater than those found in foods during pregnancy or breastfeeding.
• People told to limit oxalate: dandelion greens do not appear on the high-oxalate lists in the kidney-stone sources we checked, but USDA gives no oxalate values, so ask your dietitian. Our oxalates guide explains why.

Foraging dandelion greens: pesticide cautions

Dandelions grow almost everywhere, which makes foraging tempting, but where you pick matters. A 2025 study in the journal Foods tested young dandelion leaves foraged in vineyards and noted that dandelion picked where pesticides are frequently used can pose a risk. Spring samples were nearly free of residues, but summer samples contained seven different pesticide residues, and one of them exceeded the maximum residue limit in five samples. A 2024 risk assessment published in the EFSA Journal likewise names heavy metals, pesticides and microorganisms as the main hazards for wild edible plants.

• Pick only where you know no pesticides or herbicides have been sprayed; if you do not know the history of a lawn, park or field, skip it.
• Because heavy metals and microbes are the other hazards EFSA names, busy roadsides and dog-walking strips are poor places to pick.
• Rinse the leaves under running water before eating or cutting them, as CDC advises for all produce.
• If you are not sure what a plant is, do not eat it.

How to cook dandelion greens

• Raw: add young leaves to salads and balance the bitterness with something sweet or rich, such as fruit, cheese or a mustard vinaigrette.
• Blanch: boil the leaves briefly, drain and squeeze out the water; this softens them and mellows some of the bitterness before sauteing.
• Saute: cook with garlic and olive oil and finish with lemon. NIH notes that eating vegetables with some fat improves vitamin K absorption.
• Soups, beans and pasta: stir chopped greens in near the end of cooking.
• Storing: wrap unwashed leaves in a towel inside a bag in the refrigerator and cook them within a few days.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Beet Greens: Nutrition, How to Cook Them and Oxalate Notes, Dandelion Root Benefits: What the Evidence Shows, Tea, Side Effects and Interactions, Leafy Greens: USDA List of Dark Greens, Spinach vs Kale and Tips.