Dandelion leaves - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Dandelion leaves

Dandelion leaves consist of 1% fat, 3% protein, 2% carbs, 3% fiber and 89% water. With 34 of calories per 100g Dandelion leaves are 73% lower than other foods in Vegetables and vegetable products. In total 26% of the calories in Dandelion leaves are from fat, 35% from protein and 24% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 1.0g carbs in a serving of 50g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Dandelion leaves for a low carb diet?

With 1g of carbs and a Glycemic Load of 0.2 in a portion of 50g, Dandelion leaves can be consumed for a ketogenic or low-carb diet. Dandelion leaves contain low amounts of Fructose, are Gluten free and have no Lactose.

Dandelion leaves: nutrition facts & data

Nutrition facts
per 100g 		Dandelion leaves
avg Vegetables and vegetable products[1]
Calories (kcal) 34.0 46.8
Fat (g) 1.0 1.1
Protein (g) 3.0 2.1
Carbohydrates (g) 2.0 5.2
Mono- & Di-Saccharides (g) 2.0 5.2
Polysaccharides (g) 0.0 5.2
Fibers (g) 3.0 2.9
Sodium (mg) 75.0 141.3
Water (g) 89.0 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (50g) of Dandelion leaves contain:

  • 17.0 Calories
  • 0.5g of Fat
  • 1.5g of Protein
  • and 1.0g of Carbs
  • 37.5mg of sodium - 0.0% of the RDA for sodium.
  • 18.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.4mg of Zinc - 0.0% of the RDA for Zinc.
  • 1.7mg of Iron - 0.1% of the RDA for Iron.
  • 250.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 32.5mg of Vitamin C - 0.4% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Dandelion leaves you get

  • 1.50 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
  • 0.50 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
  • 1.50 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Dandelion leaves?

Vitamins
per 100g 		Dandelion leaves
avg[1]
Vitamin C (mg) 65.0 32.1
Vitamin E (mg) 2.5 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 40.0 37.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.2
beta-Carotene (μg) 7,900.0
[1] average of Vegetables and vegetable products

Are Dandelion leaves rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (50g) for Dandelion leaves of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Dandelion leaves

Minerals
per 100g 		Dandelion leaves
avg[1]
Magnesium (mg) 37.0 21.7
Zinc (mg) 0.8 0.3
Sodium (mg) 75.0 141.3
Calcium (mg) 170.0 51.8
Iron (mg) 3.4 1.0
Potassium (mg) 500.0 277.2
Phosphorus (mg) 65.0 48.7
[1] average of Vegetables and vegetable products

Are Dandelion leaves high in minerals?

info

Again, for every mineral contained in Dandelion leaves we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Dandelion leaves

2.0% of Dandelion leaves are carbs, per serving of 50g that makes 1.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Dandelion leaves
avg[1]
Monosaccharides (g) 2.0 3.1
Polysaccharides (g) 0.0 1.9
Total carbs (g) 2.0 5.2
[1] average of Vegetables and vegetable products

How high are the Glycemic Index and the Glycemic Load for Dandelion leaves?

The Glycemic Index of Dandelion leaves is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Dandelion leaves

  • are Gluten free
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Dandelion leaves

Of the 1.0g total fat per 100g in Dandelion leaves, 0.2g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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