EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A loose pile of finely chopped bright-green parsley mixed with thin slices of pale onion, served on a plate.
●Low GI
⚡High Potassium

Parsley onion salad Calories

A fresh, light salad made with parsley, onion, lemon juice, and olive oil.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

65kcal

GI

15low

POTASSIUM · 100 G

340mg

FIBER · 100 G

2.4g

Quick answer

1 cup (medium) of Parsley onion salad (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 5 g of carbs, 1.4 g of protein, 3.4 g of fat and 1.9 g of fiber. Its 136 µg of Vitamin K covers 113% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Parsley onion salad Nutrition Facts

Selected: 1 cup (medium) · 80 g

52

KCAL / 80G

Carbs

5g

· 2% DV

Protein

1.4g

· 3% DV

Fat

3.4g

· 4% DV

Fiber

1.9g

· 7% DV

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

Calories come from: Carbs 36% · Protein 10% · Fat 54%

Parsley onion salad nutrition facts table · 1 cup (medium) (80 g)

NutrientAmount% DV
Calories52 kcal
Total fat3.4 g4%
Saturated fat0.48 g2%
Trans fat0 g
Sodium24 mg1%
Total carbohydrate5 g2%
Fiber1.9 g7%
Protein1.4 g3%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Parsley onion salad?

ServingAmountCalories
1 cup (medium)80 g52 kcal
1 cup (small)50 g33 kcal
1 piece (small)60 g39 kcal
100 g100 g65 kcal
1 serving (medium)100 g65 kcal
1 cup (large)120 g78 kcal
1 serving (large)150 g98 kcal
1 bottle (large)200 g130 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Parsley onion salad

How do you make parsley onion salad?

Parsley onion salad is made by tossing finely chopped parsley and thinly sliced onion with lemon juice and olive oil. Mix it shortly before serving so the herbs stay fresh and the onion does not release too much liquid.

What do you serve with parsley onion salad?

Parsley onion salad is often served with grilled meats, kebabs, and kofta. Its sharp, citrusy flavor cuts through rich dishes, and it also works well alongside flatbread or as a fresh topping for wraps.

Can you make parsley onion salad ahead of time?

You can chop the parsley and onion ahead, but dress parsley onion salad just before serving. Lemon and salt draw moisture from the vegetables, so an assembled salad can turn limp and watery if left to sit.

How do you make parsley onion salad less sharp?

To make parsley onion salad milder, soak the sliced onion briefly in cold water, then drain and dry it well. This softens its bite without changing the salad’s fresh parsley and lemon flavor.

Should you use red or yellow onion in parsley onion salad?

Either red or yellow onion works in parsley onion salad. Red onion adds color and is often milder, while yellow onion has a stronger bite; slice either one thinly so it blends well with the parsley.

Can you use parsley stems in parsley onion salad?

Yes, tender parsley stems can go into parsley onion salad when finely chopped. They add flavor and reduce waste, but remove any thick, woody stems because they can make the salad unpleasantly tough.

Is parsley onion salad a Turkish salad?

Parsley onion salad is common in Turkish-style meals, especially as a bright accompaniment to grilled meat and kebabs. Recipes vary by cook, but parsley, onion, and a lemon-based dressing are a familiar combination.

How is parsley onion salad different from tabbouleh?

Parsley onion salad is usually a simple side made mainly from parsley and onion, while tabbouleh typically includes bulgur, tomatoes, and a larger mix of herbs. The two share fresh, lemony flavors but are distinct dishes.

Does parsley onion salad need sumac?

No, parsley onion salad does not need sumac; lemon juice and olive oil are enough for a fresh dressing. Sumac is an optional addition that brings a tart, savory flavor, particularly alongside grilled dishes.

How should you store leftover parsley onion salad?

Store leftover parsley onion salad in a covered container in the refrigerator and eat it within about a day. The parsley will soften and the onions will release liquid, so the salad is best enjoyed freshly made.

Parsley onion salad Vitamins & Minerals

Vitamins

Vitamin K

136µg · 113% DV

Vitamin A

760µg · 84% DV

Vitamin C

30.4mg · 34% DV

Folate

88µg · 22% DV

Minerals

Copper

0.1mg · 11% DV

Manganese

0.24mg · 10% DV

Iron

1.76mg · 10% DV

Calcium

88mg · 9% DV

Potassium ⭐

272mg · 8% DV

Sodium

24mg · 1% DV

Parsley onion salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

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

How to Burn Off Parsley onion salad

To burn the 52 calories in 1 cup (medium) (80 g):

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Parsley onion salad?

Parsley onion salad brings together finely chopped parsley and onion with lemon juice and olive oil. It is a simple salad found in Turkish and other eastern Mediterranean cooking, where fresh herbs often share the plate with grilled foods. The parsley gives it a bright, grassy flavour, while the onion adds a crisp bite and gentle sharpness.

Serve it alongside kebabs, grilled fish, or a hearty meal, or tuck some into flatbread. It is a light, vegetable-led side with some fibre; olive oil contributes most of its richness. If raw onion tastes too strong, let it sit briefly with the lemon juice before mixing in the parsley and oil.

How Nutritious Is Parsley onion salad?

Nutrient density

Very high

82/ 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

48/ 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.

Is Parsley onion 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 onion 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 onion 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 onion salad Fat Profile

SATURATED

0.48g

MONOUNSATURATED

2.16g

POLYUNSATURATED

0.48g

⚖️

Omega 6:3 ratio 3.6:1

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

Compare Parsley onion salad

🥗vs🍅
Parsley onion salad vs Tomato47 kcal more per 100 g
→
🥗vs🥗
Parsley onion salad vs Mixed Green Salad47 kcal more per 100 g
→
🥗vs🫑
Parsley onion salad vs Red Pepper34 kcal more per 100 g
→
🥗vs🥄
Parsley onion salad vs Boiled Beetroot21 kcal more per 100 g
→

Foods Similar to Parsley onion 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

Have another question about Parsley onion salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.