Detox
Dandelion Greens
A bitter wild green long used in folk medicine to support liver function, backed by a genuinely dense nutrient profile.
Detox
Gut Health
Bone Health
Serving
1 cup, chopped, raw (55g)
Calories Per Serving
25
Key nutrients
Vitamin K, vitamin A, calcium, bitter compounds
Nutrient density
Not officially rated
Why it’s worth eating
Dandelion greens provide vitamins A, C, K and are high in antioxidants. They aid digestion and detoxification. Add to salads, smoothies, or sauté for a bitter, healthful dish.
What you may notice
Digestive comfort
Energy levels
Markers worth tracking
Vitamin K and INR status
Liver enzyme panel
How to eat it
Cook lightly to mellow the bitterness, sautéing with garlic and a splash of vinegar is a traditional approach that balances the flavor.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K and vitamin A
Lemon, a traditional pairing that also adds vitamin C and cuts bitterness
Storage
Refrigerate unwashed in a perforated bag; use within about 4-5 days, as the leaves wilt quickly.
The numbers, per 1 cup, chopped, raw (55g)
357%
Vitamin K
31%
Vitamin A
21%
Vitamin C
8%
Calcium
9%
Iron
5%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.9g
Dandelion greens, raw (FDC 169226)
Evidence
D
HONEST FLAG: the traditional diuretic claim rests on a single inadequate pilot - one day of dosing, no placebo arm, n=17, and an extract rather than the greens. This does not establish dandelion as a clinically meaningful diuretic.
Study dose vs. serving
EXTRACT AND DESIGN GAP: a one-day, uncontrolled, n=17 pilot of an extract.
Clare BA, Conroy RS, Spelman K. J Altern Complement Med. 2009;15(8):929-934. 17 participants, single day, fresh-leaf hydroethanolic extract 8 mL three times daily.
Use caution if
You take warfarin or other blood thinners, high vitamin K content; keep intake consistent
You take diuretic medications, dandelion has a traditional mild diuretic effect that could be additive
Details
Type
Fruits & Veg
Season
Spring (young leaves least bitter)
Forms
Fresh, root tea, tincture
Price
Budget
Bioactive
Sesquiterpene lactones (bitter), taraxasterol, high vitamin K and potassium
Heat stable
Partial
Watch
Asteraceae/Compositae plant - cross-reactivity documented as contact dermatitis for people with ragweed or Compositae allergy. Wild-harvest roadside foraging carries documented heavy-metal accumulation risk.
Reliability
3 / 5
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