1 tablespoon (chopped) of Parsley (4 g) has 1 calories. That works out to 36 calories per 100 g. It contains 0.3 g of carbs, 0.1 g of protein, 0 g of fat and 0.1 g of fiber. Its 65.6 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Parsley?

Parsley is a leafy Mediterranean herb, usually sold in bunches with either flat, lobed leaves or tightly curled ones. Its fresh, grassy flavour has a gentle peppery edge; the leaves are tender, while the stems are firmer and pleasantly aromatic. It is eaten raw or cooked, and a handful chopped over a dish just before serving keeps its flavour bright.

Across the Middle East and Mediterranean, parsley is central to salads such as tabbouleh, and is also used in sauces, soups, omelettes and as a finishing garnish. In English-speaking kitchens, it is an easy addition to salads, roast vegetables, fish and pasta. It is very low in calories and provides fibre, with 3.3 g per 100 g. Use plenty in a lemony salad or blend it into a fresh herb sauce; tender stems can go into stocks rather than being discarded.

Parsley Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.3g

· 2% DV

Protein

· 6% DV

Fat

0.8g

· 1% DV

Fiber

3.3g

· 12% DV

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

Calories come from: Carbs 57% · Protein 27% · Fat 16%

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Parsley Vitamins & Minerals

Vitamins

Vitamin K

1640µg · 1367% DV

Vitamin A

4210µg · 468% DV

Vitamin C

133mg · 148% DV

Folate

152µg · 38% DV

Minerals

Iron

6mg · 33% DV

Potassium ⭐

554mg · 16% DV

Calcium

138mg · 14% DV

Copper

0mg · 0% DV

How Nutritious Is Parsley?

Nutrient density

Very high

90/ 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

57/ 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 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

To burn the 36 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 Parsley Processed?

NOVA 1

Unprocessed

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 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 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

Parsley Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.32g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 0.8:1

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

Compare Parsley

🌿vs🍅

Parsley vs Tomato18 kcal more per 100 g

→🌿vs🥗

Parsley vs Mixed Green Salad18 kcal more per 100 g

→🌿vs🫑

Parsley vs Red Pepper5 kcal more per 100 g

→🌿vs🥄

Parsley vs Boiled Beetroot8 kcal fewer per 100 g

→

Foods Similar to Parsley

🍅

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

What are the benefits of eating parsley?

Parsley provides vitamin C and vitamin K and contains antioxidant compounds. It is a useful fresh herb for adding flavor to meals, but eating parsley should not be treated as a cure or as a substitute for medical care.

How do you store fresh parsley?

Keep fresh parsley unwashed in the refrigerator, with the stems wrapped in a slightly damp paper towel or standing in a little water. Cover it loosely so moisture can escape, and wash the leaves just before using them.

Can you freeze parsley?

Yes, parsley freezes well for cooked dishes. Wash it, dry it thoroughly, chop it if you like, and seal it in a freezer-safe container. Frozen parsley softens after thawing, so use it in soups, sauces, and stews rather than as a fresh garnish.

How do you wash parsley properly?

Rinse parsley under cool running water, gently separating the leaves so grit and soil can wash away from the stems. Dry it well with a clean towel or salad spinner before chopping; wet leaves dilute dressings and can turn limp quickly.

Can you eat parsley stems?

Yes, parsley stems are edible and have a stronger flavor than the leaves. Finely chop tender stems for salads, sauces, or soups, or add the whole stems to a stock or stew and remove them before serving.

What is the difference between flat-leaf parsley and curly parsley?

Flat-leaf parsley has a softer texture and a more pronounced, fresh flavor, while curly parsley is firmer and usually milder. Both can be used in cooking; flat-leaf parsley is especially convenient for chopping into sauces and salads.

Can parsley replace cilantro in a recipe?

Parsley can replace cilantro for color and a fresh herbal note, but it will not taste the same. Use flat-leaf parsley when the recipe calls for chopped cilantro, and add lemon or lime if you want a brighter flavor.

When should you add parsley to a dish?

Add chopped parsley near the end of cooking or just before serving to preserve its fresh aroma. You can add the stems earlier to flavor soups and stews, then remove them before serving.

Is parsley safe to eat during pregnancy?

Parsley used in ordinary food portions is generally considered safe during pregnancy. Concentrated parsley supplements or large amounts used medicinally are different, so ask your healthcare professional before using them.

Can parsley help freshen your breath?

Chewing fresh parsley may briefly mask strong food odors, but it does not fix the cause of persistent bad breath. If the odor continues despite brushing and flossing, arrange a dental check rather than relying on parsley.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026