Parsley
A fresh herb used by the handful in Middle Eastern cooking, not just as garnish.
Nutrition per 100 g
Standardised to 100 g of parsley, fresh for fair comparison. Typical serving: 30 g fresh — 11 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 37 kcal | 11 kcal | 100 kcal |
| Protein | 3 g | 0.9 g | 8.2 g |
| Carbohydrate | 6.3 g | 1.9 g | 17.3 g |
| Fat | 0.7 g | 0.2 g | 1.8 g |
| Fibre | 3.3 g | 1 g | 9.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of parsley, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 421 µg | 126 µg | 47% |
| Vitamin C | 133 mg | 39.9 mg | 148% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.75 mg | 0.23 mg | 5% |
| Vitamin K | 1640 µg | 492 µg | 1367% |
| Thiamin | 0.086 mg | 0.026 mg | 7% |
| Riboflavin | 0.098 mg | 0.029 mg | 8% |
| Niacin | 1.3 mg | 0.39 mg | 8% |
| Vitamin B6 | 0.09 mg | 0.027 mg | 5% |
| Folate | 152 µg | 45.6 µg | 38% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.4 mg | 0.12 mg | 8% |
| Choline | 12.8 mg | 3.8 mg | 2% |
| Minerals | |||
| Calcium | 138 mg | 41.4 mg | 11% |
| Iron | 6.2 mg | 1.9 mg | 34% |
| Magnesium | 50 mg | 15 mg | 12% |
| Phosphorus | 58 mg | 17.4 mg | 5% |
| Potassium | 554 mg | 166 mg | 12% |
| Sodium | 56 mg | 16.8 mg | 2% |
| Zinc | 1.1 mg | 0.33 mg | 10% |
| Selenium | 0.1 µg | 0.03 µg | <1% |
| Copper | 0.15 mg | 0.045 mg | 17% |
| Manganese | 0.16 mg | 0.048 mg | 7% |
Source: USDA FoodData Central — Parsley, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat parsley?
- Extraordinary vitamin K and vitamin C per gram.
- Vitamin C helps you absorb iron from the same meal.
How to include it
- Use as a salad leaf in tabbouleh.
- Stir chopped parsley into pulses and grains.
Things to consider
- High vitamin K matters for people on warfarin.
- Wilts within days; store stems in water.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Coriander Leaf, fresh
A bright, polarising herb used across Asian and Latin American cooking.
- kcal
- 25
- protein
- 2 g
- fibre
- 3 g
per 100 g · Typical serving: 20 g fresh
Basil, fresh
A sweet, aromatic leaf central to Italian and Thai cooking.
- kcal
- 20
- protein
- 3 g
- fibre
- 2 g
per 100 g · Typical serving: 10 g fresh
Tabbouleh
A parsley-led Levantine salad with bulgur, tomato, lemon and olive oil.
- kcal
- 120
- protein
- 2 g
- fibre
- 3 g
per 100 g · Typical serving: 100 g
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