scored 95/100
Dandelion greens are nutrient-dense leafy vegetables exceptionally rich in vitamin K and other fat-soluble vitamins, offering potent support for bone health, liver function, and blood clotting regulation.
4.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Dandelion greens have been used in traditional medicine for centuries across Europe, Asia, and the Middle East, and are now recognized as a nutritional powerhouse in modern longevity science. With an extraordinary vitamin K content of 778 mcg per 100g—nearly 10 times the daily adequate intake—dandelion greens support osteocalcin activation for bone mineralization and matrix carboxylation. Beyond K vitamins, they deliver significant lutein and zeaxanthin for ocular health, plus bioactive compounds including inulin (a prebiotic fiber), sesquiterpene lactones (including taraxacin), and polyphenols that support hepatic detoxification pathways. The bitter compounds that characterize dandelion's flavor stimulate bile production and digestive secretions, enhancing nutrient absorption and supporting Phase I and II liver detoxification. Their potassium-to-sodium ratio (397:76) supports cardiovascular regulation, while the choline content (35.3 mg) contributes to methylation and cognitive function. Dandelion greens are particularly valuable for individuals seeking to optimize bone density, support liver resilience, and enhance digestive efficiency—three critical pillars of healthy aging. Their bioavailability is enhanced when consumed with dietary fat, making them ideal for salads dressed with olive oil or prepared in sautéed preparations.
Vitamin K activates osteocalcin and matrix Gla-protein, critical for bone matrix formation and arterial calcium regulation; 100g provides ~10x daily adequate intake
Sesquiterpene lactones and polyphenols stimulate cytochrome P450 enzyme activity and bile production, supporting Phase I and II detoxification; inulin feeds beneficial microbiota producing short-chain fatty acids
High lutein and zeaxanthin content protect photoreceptors from oxidative stress and blue light damage; bioaccumulate in the macula lutea
Inulin fermentation produces butyrate, improving insulin sensitivity and GLP-1 signaling; polyphenols slow glucose absorption
Polyphenols and vitamin C neutralize reactive oxygen species; tartaric acid and chlorogenic acid support mitochondrial efficiency
Dandelion's bitter compounds peak bile stimulation 30-60 minutes after consumption, optimally supporting lunch digestion when larger meals are typically consumed; consuming at midday aligns with circadian peaks in digestive enzyme secretion
Breaks a fast
Dandelion greens are best absorbed when consumed with dietary fat; avoid consuming on an empty stomach or with water-only beverages to ensure optimal fat-soluble vitamin absorption
Per 100 g of the default form. Bars show how much higher or lower dandelion green is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Dandelion Green is classified as a vegetable. Dandelion greens are nutrient-dense leafy vegetables exceptionally rich in vitamin K and other fat-soluble vitamins, offering potent support for bone health, liver function, and blood clotting regulation.
Dandelion Green scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.3 g of protein (~5% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
In a 85 g serving, dandelion green is highest in Vitamin K (~551% DV), Vitamin C (~33% DV), Vitamin E (~19% DV), Riboflavin (~17% DV), Copper (~16% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.8 g of net carbs (7.8 g total minus 3 g fiber).
Best in the midday. Dandelion's bitter compounds peak bile stimulation 30-60 minutes after consumption, optimally supporting lunch digestion when larger meals are typically consumed; consuming at midday aligns with circadian peaks in digestive enzyme secretion
A typical serving is around 85 g (~38 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating dandelion green alongside several other vegetable sources.
Dandelion Green pairs nicely with: Pair with extra virgin olive oil or avocado because fat-soluble vitamins (K, A, E) require dietary lipids for micelle formation and intestinal absorption; Combine with citrus (lemon, orange) or tomatoes because vitamin C enhances non-heme iron bioavailability and supports collagen synthesis; Mix with fermented foods (sauerkraut, miso, tempeh) because beneficial bacteria enhance inulin fermentation and short-chain fatty acid production in the colon; Serve alongside sulfur-rich vegetables (garlic, onions, cruciferous greens) because sulfur compounds support Phase II glutathione conjugation pathways.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients dandelion green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients dandelion greencontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.