1 cup (medium) of Parsley Salad (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 5.8 g of carbs, 2 g of protein, 3 g of fat and 2.9 g of fiber. Its 640 µg of Vitamin K covers 533% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Parsley Salad?

Parsley Salad is a Turkish-style chopped salad built around a generous amount of fresh parsley, usually mixed with tomato and onion and dressed with lemon juice and olive oil. The exact balance varies from kitchen to kitchen, but parsley is the defining ingredient rather than a garnish.

Its bright, herbaceous flavour is balanced by juicy tomato, the bite of onion and a lively citrus dressing. In Turkey it commonly accompanies grilled meats, kebabs and other home-cooked dishes, and works well as part of a mezze spread. For English-speaking readers, it’s an easy side for grilled vegetables, beans or fish, too. The salad is fibre-containing and vegetable-forward; use a little less oil if you want a lighter dressing, or serve it with bread to make the meal more substantial.

Parsley Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.5g

· 5% DV

Fat

3.7g

· 5% DV

Fiber

3.6g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 14% · Fat 46%

Parsley Salad Vitamins & Minerals

Vitamins

Vitamin K

800µg · 667% DV

Vitamin A

950µg · 106% DV

Vitamin C

80mg · 89% DV

Folate

150µg · 38% DV

Minerals

Iron

4mg · 22% DV

Calcium

140mg · 14% DV

Potassium ⭐

480mg · 14% DV

Magnesium

50mg · 12% DV

How Nutritious Is Parsley Salad?

Nutrient density

Very high

85/ 100

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

55/ 100

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.

Parsley Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Parsley Salad

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Parsley Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

— Not suitable

Low FODMAP

— Not suitable

Parsley Salad Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 3.1:1

Below the ideal 4:1 — a good omega balance.

Compare Parsley Salad

🥗vs🍅

Parsley Salad vs Tomato47 kcal more per 100 g

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Parsley Salad vs Mixed Green Salad47 kcal more per 100 g

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Parsley Salad vs Red Pepper34 kcal more per 100 g

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Parsley Salad vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Parsley Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Parsley Salad

What is Parsley Salad made of?

Parsley Salad is usually made with finely chopped fresh parsley, tomato, onion, lemon juice, and olive oil. Recipes vary: some add cucumber, sumac, or pomegranate molasses, but parsley remains the main ingredient rather than a garnish.

How do you make Parsley Salad?

To make Parsley Salad, finely chop washed and thoroughly dried parsley, tomato, and onion, then toss them with lemon juice and olive oil. Add the dressing shortly before serving so the herbs stay fresh instead of turning limp.

Is Parsley Salad the same as tabbouleh?

No, Parsley Salad is not necessarily the same as tabbouleh. Tabbouleh traditionally includes bulgur and is often dressed with lemon and olive oil, while parsley salad recipes may omit bulgur and focus on parsley, tomato, and onion.

What do you serve with Parsley Salad?

Parsley Salad goes well with grilled meat, kebabs, chicken, and other rich or spicy dishes. Its bright lemon dressing also works alongside beans or as part of a mezze spread, where it adds a fresh, herby contrast.

Can you make Parsley Salad ahead of time?

Yes, you can prepare the chopped ingredients for Parsley Salad ahead, but keep the dressing separate until serving. Lemon juice and salt draw moisture from the herbs and vegetables, so dressing it early can make the salad limp and watery.

How long does Parsley Salad last in the fridge?

Parsley Salad is best eaten the day it is made, especially once dressed. If you have leftovers, refrigerate them in a sealed container and use them promptly; the chopped herbs soften and lose their fresh texture as they sit.

Do you use parsley stems in Parsley Salad?

Yes, tender, thin parsley stems can go into Parsley Salad and add flavor and texture. Remove thick or woody stems, which can be tough, and finely chop the soft stems along with the leaves.

How do you wash parsley for Parsley Salad?

Rinse the parsley thoroughly under cool running water, separating the bunch so you can remove grit between the leaves. Dry it completely before chopping; wet parsley can dilute the dressing and leave the finished salad soggy.

Can you use curly parsley in Parsley Salad?

Yes, curly parsley works in Parsley Salad, although flat-leaf parsley is easier to chop finely and has a softer texture. Whichever type you use, remove any tough stems and chop the leaves just before mixing.

Why does Parsley Salad turn watery?

Parsley Salad turns watery when the herbs or vegetables are wet, or when salt and dressing sit on the chopped ingredients for too long. Dry the parsley and tomatoes well, then add salt and lemon shortly before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026