Dandelion Greens vs Kale: Calories and Nutrition Compared (2026)

Dandelion greens have 45 calories and 2.7 g of protein, while kale has 35 calories and 2.9 g of protein. Kale is lower in calories and slightly higher in protein.

Dandelion greens and kale are both popular leafy greens known for their health benefits. This comparison highlights their nutritional differences per 100 grams.

What Is the Difference Between Dandelion Greens and Kale?

Dandelion greens are the leaves of the dandelion plant, often used in salads and cooking. They are known for their slightly bitter flavor and high nutrient content. Kale is a leafy green vegetable that belongs to the cabbage family. It is often praised for its versatility and high levels of vitamins and minerals.

Dandelion Greens vs Kale: Nutrition Side by Side

Below is a side-by-side comparison of Dandelion greens and Kale, showcasing their nutritional values.

Nutrient (per 100 g)	Dandelion greens (raw)	Kale (raw)
Calories	45 kcal	35 kcal
Protein	2.7 g	2.9 g
Carbs	9.2 g	4.4 g
Sugar	0.7 g	0.8 g
Fat	0.7 g	1.5 g
Fiber	3.5 g	4.1 g
Sodium	76 mg	53 mg

Which Is Better, Dandelion Greens or Kale?

For weight loss: Dandelion greens have 45 calories, while kale has 35 calories. Kale is lower in calories, making it a better choice for weight loss.

For muscle and protein: Kale contains 2.9 g of protein, whereas Dandelion greens have 2.7 g of protein. Kale is slightly higher in protein.

For low-carb or low-sugar: Dandelion greens have 9.2 g of carbs and 0.7 g of sugar, while kale has 4.4 g of carbs and 0.8 g of sugar. Kale is lower in both carbs and sugar.

How to Track Dandelion greens and Kale Accurately

Portion sizes and macronutrient content can often be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a health professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Kale has 2.9 g of protein, while Dandelion greens have 2.7 g of protein. Therefore, kale has more protein.

Which has fewer calories?

Kale has 35 calories, while Dandelion greens have 45 calories. Thus, kale has fewer calories.

What is the carbohydrate content of Dandelion greens?

Dandelion greens contain 9.2 g of carbohydrates per 100 g.

What is the sodium content in Kale?

Kale has 53 mg of sodium per 100 g.

How much fiber is in Dandelion greens?

Dandelion greens contain 3.5 g of fiber per 100 g.

What is the sugar content in Kale?

Kale has 0.8 g of sugar per 100 g.

Key Takeaways

• Dandelion greens have 45 calories per 100 g.
• Kale has 35 calories per 100 g.
• Dandelion greens contain 2.7 g of protein.
• Kale contains 2.9 g of protein.
• Dandelion greens have 9.2 g of carbohydrates.
• Kale has 4.4 g of carbohydrates.