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Chopped Parsley Salad Calories
Low-calorie salad rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chopped Parsley Salad (120 g) has 43 calories. That works out to 36 calories per 100 g. It contains 7.4 g of carbs, 2.5 g of protein, 0.6 g of fat and 3.4 g of fiber. Its 624 µg of Vitamin K covers 520% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Chopped Parsley Salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
43
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
2.5g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 22% · Fat 12%
Chopped Parsley Salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Parsley Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 43 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| 4 tablespoon (chopped) | 60 g | 22 kcal |
| 1 cup (small) | 90 g | 32 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (medium) | 150 g | 54 kcal |
| 1 serving (large) | 220 g | 79 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Chopped Parsley Salad
How do you make Chopped Parsley Salad?
Chopped Parsley Salad is made by finely chopping parsley and vegetables, then tossing them with lemon juice and olive oil. Tomato, cucumber, pepper, and onion are common additions, but recipes vary. Add the dressing shortly before serving to keep the vegetables crisp.
What goes into Chopped Parsley Salad?
Parsley is the defining ingredient in Chopped Parsley Salad; tomato, cucumber, green pepper, onion, lemon, and olive oil are frequent additions. Some versions include sumac or pomegranate molasses. There is no single fixed ingredient list, so you can adjust the vegetables and seasoning.
Is Chopped Parsley Salad the same as tabbouleh?
No. Chopped Parsley Salad is not necessarily tabbouleh: tabbouleh traditionally includes bulgur and is strongly parsley-based, while this salad can be made without grains and often includes diced tomato, cucumber, and pepper. Recipes for both dishes vary by cook and region.
What do you serve with Chopped Parsley Salad?
Serve Chopped Parsley Salad alongside grilled meat, kebabs, fish, or roasted vegetables. Its fresh, tangy flavor complements rich or spicy mains, and it also works as part of a mezze spread with bread and dips.
How do you keep Chopped Parsley Salad from getting soggy?
To keep Chopped Parsley Salad from getting soggy, dry the washed herbs and vegetables thoroughly, and add salt and dressing just before serving. If using juicy tomatoes, chop and mix them in at the last moment so their liquid does not soften the other ingredients.
Can you make Chopped Parsley Salad ahead of time?
Yes, you can chop the ingredients for Chopped Parsley Salad ahead and refrigerate them in a covered container. Keep the dressing separate until serving to preserve the texture. Once dressed, the salad is best eaten fresh rather than stored for another meal.
Can you use parsley stems in Chopped Parsley Salad?
Yes, tender parsley stems can go into Chopped Parsley Salad; they have a fresh flavor and add crunch when finely chopped. Remove any thick, woody lower stems, then chop the tender stems together with the leaves.
What dressing is best for Chopped Parsley Salad?
Lemon juice and olive oil make a bright, simple dressing for Chopped Parsley Salad. Pomegranate molasses gives it a sweeter, deeper tang, while sumac adds extra tartness. Start with a small amount, toss, and adjust so the dressing does not overwhelm the parsley.
Can you use curly parsley for Chopped Parsley Salad?
Yes, curly parsley works in Chopped Parsley Salad, although its leaves are more textured and can be harder to chop finely. Flat-leaf parsley is often easier to cut and has a softer texture; either type should be washed and thoroughly dried first.
How finely should you chop parsley for Chopped Parsley Salad?
Chop parsley for Chopped Parsley Salad finely enough to mix evenly with the diced vegetables, but avoid crushing it into a paste. A sharp knife and dry leaves help produce clean cuts and keep the salad fresh-looking.
Chopped Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
624µg · 520% DV
Vitamin C
66mg · 73% DV
Vitamin A
288µg · 32% DV
Folate
114µg · 28% DV
Minerals
Copper
0.18mg · 20% DV
Iron
2.64mg · 15% DV
Potassium ⭐
492mg · 14% DV
Calcium
126mg · 13% DV
Sodium
22mg · 1% DV
Chopped Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chopped Parsley Salad
To burn the 43 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chopped Parsley Salad?
In Turkey, Chopped Parsley Salad is a finely diced salad of parsley, tomatoes, cucumber, green pepper and onion, usually dressed with lemon and a little olive oil. The vegetables are cut small enough to scoop up easily, giving the dish its familiar spoon-salad character.
Parsley brings a fresh, green bite, while juicy tomato and crisp vegetables keep each mouthful bright. It is commonly served alongside kebabs and other grilled foods, or as part of a spread with meze and everyday dishes. Mostly vegetables, it is a light, fibre-rich choice; use olive oil sparingly if you want a lighter dressing, and serve it freshly made for the best texture.
How Nutritious Is Chopped Parsley Salad?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chopped Parsley Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chopped Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Chopped Parsley Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chopped Parsley Salad Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.