1 cup (shredded) of Oil-free carrot and parsley salad (110 g) has 42 calories. That works out to 38 calories per 100 g. It contains 9.4 g of carbs, 1.3 g of protein, 0.3 g of fat and 3.5 g of fiber. Its 275 µg of Vitamin K covers 229% of the Daily Value. Its glycemic index is 16 (low), so it raises blood sugar slowly.

What is Oil-free carrot and parsley salad?

Oil-free carrot and parsley salad combines grated carrot with finely chopped fresh parsley, without an added oil dressing. It is a simple, adaptable side rather than a dish tied to one particular cuisine. The carrot brings gentle sweetness and a crisp bite, while parsley adds a fresh, herbaceous note; the texture softens if the grated carrot is left to sit.

Serve it alongside grilled foods, beans, or a sandwich, or add it to a mixed salad plate. It provides fibre, and carrot is a source of vitamin A. For a bright, light finish, dress it with lemon; if you want a more substantial meal, pair it with chickpeas or another protein-rich dish.

Oil-free carrot and parsley salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 82% · Protein 12% · Fat 6%

Oil-free carrot and parsley salad Vitamins & Minerals

Vitamins

Vitamin K

250µg · 208% DV

Vitamin A

790µg · 88% DV

Vitamin C

14.5mg · 16% DV

0.16mg · 9% DV

Minerals

Potassium ⭐

360mg · 11% DV

Iron

1mg · 6% DV

Phosphorus

42mg · 6% DV

Calcium

48mg · 5% DV

How Nutritious Is Oil-free carrot and parsley salad?

Nutrient density

High

78/ 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

54/ 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.

Oil-free carrot and 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 Oil-free carrot and parsley salad

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Oil-free carrot and 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 Oil-free carrot and 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 Oil-free carrot and 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

Oil-free carrot and parsley salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 3.7:1

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

Compare Oil-free carrot and parsley salad

🥕vs🍅

Oil-free carrot and parsley salad vs Tomato20 kcal more per 100 g

→🥕vs🥗

Oil-free carrot and parsley salad vs Mixed Green Salad20 kcal more per 100 g

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Oil-free carrot and parsley salad vs Red Pepper7 kcal more per 100 g

→🥕vs🥄

Oil-free carrot and parsley salad vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Oil-free carrot and 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 Oil-free carrot and parsley salad

How do you make oil-free carrot and parsley salad?

To make oil-free carrot and parsley salad, grate fresh carrots and toss them with finely chopped parsley. Add lemon juice, salt, and optionally garlic, then mix shortly before serving so the carrots stay crisp.

What dressing works for oil-free carrot and parsley salad?

Lemon juice or vinegar makes a simple dressing for oil-free carrot and parsley salad without adding oil. Garlic, black pepper, and a little salt add flavor; use the acidic ingredients sparingly to keep the salad from turning watery.

Is oil-free carrot and parsley salad made with raw or cooked carrots?

Oil-free carrot and parsley salad is usually made with raw carrots, which give it a crisp texture. Cooked carrots are softer and can make the salad mushy, so grate them raw for the usual version.

Can you make oil-free carrot and parsley salad ahead of time?

Yes, you can grate the carrots and chop the parsley ahead, but keep them in separate covered containers in the refrigerator. Add the dressing and salt shortly before serving to preserve the salad’s texture.

How long does oil-free carrot and parsley salad keep in the fridge?

Oil-free carrot and parsley salad keeps for about two days in a covered container in the refrigerator. Once dressed, it may release liquid and soften, so it tastes best freshly mixed.

Should you peel carrots for oil-free carrot and parsley salad?

Peeling the carrots is optional: wash and scrub them well, then grate them with the peel on if it is clean and undamaged. Peel them if the skin is blemished or feels tough.

Can you use parsley stems in oil-free carrot and parsley salad?

Yes, finely chopped tender parsley stems work well in oil-free carrot and parsley salad and add a little crunch. Remove thick, woody stems, which can be unpleasantly tough.

What meals go well with oil-free carrot and parsley salad?

Oil-free carrot and parsley salad pairs well with grilled meat, kebabs, and roasted vegetables. It also makes a fresh side for lentil dishes, beans, or grain-based meals.

Can you add yogurt to oil-free carrot and parsley salad?

Yes, you can stir in plain yogurt for a creamy variation, though it changes the salad’s texture and flavor. Add it shortly before serving, since yogurt can make the grated carrots release liquid.

Is oil-free carrot and parsley salad good for weight loss?

It can fit into a weight-loss meal because grated carrots and parsley make a filling, fiber-containing side without an oil-based dressing. Pair it with a satisfying source of protein rather than relying on the salad alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026