Yes, Do Dandelions Have Iron in Them? An In-Depth Nutritional Look

December 10, 2025 •

3 min read

According to nutrition data, a 100g serving of raw dandelion greens contains approximately 3.1 mg of iron, making it a powerful source of this essential mineral. This often-overlooked plant, commonly mistaken for a simple garden nuisance, actually contains more iron than spinach.

Quick Summary

Dandelions, particularly the greens, are a significant source of iron and other vital nutrients like vitamins A, C, and K. Discover the nutritional facts, absorption benefits, and how to safely incorporate this powerhouse plant into your diet for optimal health.

Key Points

Iron-Rich Greens: Dandelion greens are a potent source of non-heme iron, with 100g containing about 3.1mg, more than many cultivated greens like spinach.
Improved Absorption: To enhance the absorption of non-heme iron from dandelions, consume them alongside a source of vitamin C, like citrus or bell peppers.
Nutritional Powerhouse: Beyond iron, dandelions are rich in vitamins A, C, and K, as well as minerals such as calcium and potassium, contributing to overall health.
Edible from Root to Flower: Every part of the dandelion plant is edible; the leaves can be used in salads, the roots can be roasted for tea, and the flowers can be added to fritters.
Foraging Safety: When harvesting dandelions, ensure they come from an area free of pesticides, herbicides, and other contaminants to ensure safe consumption.
Versatile Ingredient: The greens can be enjoyed raw in salads or cooked to reduce bitterness, offering a versatile and nutritious addition to many dishes.

Are Dandelions a Good Source of Iron?

Yes, dandelions are a surprisingly potent source of iron, especially the leafy greens. The common dandelion, Taraxacum officinale, is more than just a yellow flower in your lawn; its leaves are packed with a wide range of vitamins and minerals. Compared to other well-known iron sources like spinach, dandelion greens can contain even higher levels of the mineral. This makes them a valuable addition to a balanced diet, particularly for those following a plant-based or vegetarian lifestyle who need to be mindful of their iron intake.

Raw vs. Cooked Dandelion Iron Content

The iron concentration in dandelion greens changes depending on how they are prepared. When raw, a single cup of chopped dandelion greens provides around 1.7 mg of iron. However, when cooked, the iron content per cup increases due to water loss and the resulting concentration of nutrients. A cup of cooked, chopped dandelion greens contains approximately 1.89 mg of iron, offering a slightly denser dose of the mineral.

Non-Heme Iron and Absorption

The iron found in dandelions is non-heme iron, which is less readily absorbed by the body compared to the heme iron found in animal products. However, this doesn't diminish its value. You can significantly boost the absorption of non-heme iron by pairing dandelion greens with foods rich in vitamin C. A simple salad with fresh dandelion greens and a citrus-based dressing, or a sauté with bell peppers, can make the iron more bioavailable. This strategic combination ensures you get the most nutritional value from this nutrient-dense plant.

The Complete Nutritional Profile of Dandelions

While the iron content is impressive, dandelions offer much more. The plant is a complete nutritional powerhouse, with every part—leaves, flowers, and roots—contributing to its health benefits. The leaves, in particular, are exceptionally rich in antioxidants and other vitamins. The root, meanwhile, contains inulin, a prebiotic fiber that supports gut health.

Here are some of the other key nutrients found in dandelion greens:

Vitamin K: Crucial for blood clotting and bone health.
Vitamin A: Important for vision, immune function, and skin health.
Vitamin C: A potent antioxidant that aids iron absorption and supports the immune system.
Calcium: Essential for strong bones and teeth.
Potassium: Helps regulate blood pressure and nerve function.
Magnesium: Involved in hundreds of biochemical reactions in the body.

Nutritional Comparison: Dandelion vs. Other Leafy Greens

To put the iron content of dandelions into perspective, here is a comparison with other popular leafy greens. Data can vary, but this illustrates how dandelions stack up nutritionally.


Nutrient (per 100g)	Dandelion Greens	Spinach	Kale
Iron (mg)	3.1	1.5-2.7	1.5
Vitamin A (IU)	10161	9377	9990
Vitamin C (mg)	35	9.8	120
Vitamin K (mcg)	778	483	705
Calcium (mg)	187	99	150

How to Incorporate Dandelions into Your Diet

Foraging for dandelions from your own yard or local green spaces is a popular way to enjoy this plant. However, it is crucial to ensure the area has not been treated with pesticides or herbicides. Once safely sourced, dandelions can be used in various culinary applications:

Salads: Young, tender dandelion greens have a slightly bitter, peppery taste similar to arugula and can be added raw to salads.
Sautéed Greens: Older, more bitter leaves become milder when cooked. Sauté them with garlic and olive oil for a delicious side dish.
Tea: The leaves, flowers, and roasted roots can all be used to make a nutritious tea. Dandelion root tea, in particular, is a popular coffee alternative with a mild, earthy flavor.
Fritters and Wine: The sunny yellow flowers can be deep-fried in batter to make fritters or fermented to produce dandelion wine.

Conclusion: More Than a Common Weed

In conclusion, the answer to the question, "Do dandelions have iron in them?" is a resounding yes. Dandelion greens are a significant source of iron, often rivaling or surpassing that of more commonly known greens like spinach. While the iron is non-heme, pairing it with vitamin C can substantially improve absorption. Beyond iron, the entire dandelion plant provides a wide array of other essential vitamins and minerals, including potent antioxidants that can benefit overall health. By responsibly foraging or sourcing dandelions, you can transform this backyard plant into a nutritious and versatile addition to your culinary repertoire. Far from being a mere weed, the dandelion deserves its reputation as a nutritional powerhouse. For more information on the wide range of health benefits associated with dandelions, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

The leaves, or greens, of the dandelion plant contain the most significant concentration of iron and other nutrients. They can be harvested and eaten both raw and cooked.

No, the iron in dandelions is non-heme iron, which is not as easily absorbed by the body as the heme iron found in meat. However, absorption can be significantly improved by pairing dandelion greens with foods rich in vitamin C.

Yes, but only if you are certain that your lawn has not been treated with any pesticides, herbicides, or other chemical contaminants. Always harvest from clean, safe areas.

Dandelion greens often contain more iron than spinach. For example, some sources indicate that dandelion greens can have twice as much iron as spinach per serving.

Yes, dandelions offer numerous health benefits. They are rich in vitamins A, C, and K, have antioxidant and anti-inflammatory properties, and may aid in digestion and liver health.

Dandelion teas, whether made from leaves, flowers, or roots, contain significantly lower amounts of nutrients, including iron, compared to eating the raw or cooked greens. While they may still offer some benefits, they are not a concentrated source of iron.

While dandelions are an excellent dietary source of iron, they are not a replacement for professional medical treatment for iron-deficiency anemia. If you suspect you have anemia, consult a healthcare provider.