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Parsley and spinach Calories
Leafy green blend exceptionally rich in vitamin K, folate, and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Parsley and spinach (50 g) has 15 calories. That works out to 30 calories per 100 g. It contains 2.6 g of carbs, 1.9 g of protein, 0.3 g of fat and 1.5 g of fiber. Its 530.5 µg of Vitamin K covers 442% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Parsley and spinach Nutrition Facts
Selected: 1 cup (chopped) · 50 g
15
KCAL / 50G
Carbs
2.6g
· 1% DV
Protein
1.9g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 37% · Fat 13%
Parsley and spinach nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.9 g | 4% |
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 and spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 15 kcal |
| ½ cup (chopped) | 25 g | 8 kcal |
| 1 serving (small) | 75 g | 23 kcal |
| 100 g | 100 g | 30 kcal |
| 1 serving (medium) | 100 g | 30 kcal |
| 2 cup (chopped) | 100 g | 30 kcal |
| 1 serving (large) | 150 g | 45 kcal |
| 3 cup (chopped) | 150 g | 45 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Parsley and spinach
Can you eat parsley and spinach raw?
Yes, parsley and spinach can both be eaten raw. Rinse the leaves thoroughly under running water before adding them to salads or sandwiches; raw spinach may cause more bloating for some people than cooked spinach.
Can you put parsley and spinach in a smoothie?
Yes, parsley and spinach work in smoothies. Blend the fresh leaves with fruit, yogurt, or water, and start with less parsley if you want a milder, less herbal flavor.
Does parsley and spinach juice detox your body?
No, parsley and spinach juice does not detox the body; your liver and kidneys handle that job. Juicing also removes much of the vegetables’ fiber, so blending them whole retains more of the leaf.
How do you store fresh parsley and spinach?
Store parsley and spinach dry and unwashed in the refrigerator, ideally in the crisper drawer. Keep them in a container or loosely closed bag, and remove bruised or yellowing leaves so they do not spoil the rest.
Can you freeze parsley and spinach together?
Yes, parsley and spinach can be frozen together, but they will soften when thawed. Wash and dry the leaves thoroughly, chop them, and freeze in portions for soups, sauces, or cooked dishes rather than salads.
Should parsley go in before or after spinach when cooking them together?
Add spinach first and stir in parsley near the end. Spinach needs time to wilt, while prolonged cooking dulls parsley’s fresh flavor; the two can be combined in eggs, soups, pasta, or savory fillings.
Do parsley and spinach need to be washed separately?
They do not have to be washed separately, but wash parsley and spinach leaves thoroughly before chopping or eating. Swish them in a bowl of cold water if they are gritty, then rinse under running water and dry well.
Does cooking parsley and spinach reduce their nutrients?
Some nutrients can be lost, especially when parsley and spinach are boiled for a long time in plenty of water. Brief steaming or sautéing helps limit losses; using the cooking liquid in soup can retain nutrients that leach out.
Are parsley and spinach high in oxalates for kidney stone formers?
Spinach is high in oxalates, which can matter for people prone to calcium oxalate kidney stones; parsley contributes less but is not necessarily irrelevant in large amounts. Ask a doctor or dietitian whether your stone history calls for limits.
Can you eat parsley and spinach while taking warfarin?
Usually, but keep your intake of parsley and spinach consistent because both contain vitamin K, which can affect warfarin. Do not suddenly add or remove large amounts without discussing the change with your prescribing clinician.
Parsley and spinach Vitamins & Minerals
Vitamins
Vitamin K
530.5µg · 442% DV
Vitamin C
40.3mg · 45% DV
Vitamin A
222.5µg · 25% DV
Folate
86.5µg · 22% DV
Minerals
Iron
2.23mg · 12% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
278mg · 8% DV
Copper
0.07mg · 8% DV
Sodium
34mg · 1% DV
Parsley and spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parsley and spinach
To burn the 15 calories in 1 cup (chopped) (50 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 Parsley and spinach?
Parsley and spinach brings together a fragrant culinary herb and tender leafy greens. Parsley is widely used to freshen salads, sauces and cooked dishes, while spinach appears in everything from soups and omelettes to pies and curries. The two can be eaten raw or cooked, depending on the dish and the texture you want.
Parsley’s bright, slightly peppery flavour lifts spinach’s mild, earthy taste. Toss them into a salad, stir them through eggs, or add them to soup near the end of cooking to keep their flavour fresh. This leafy combination is especially rich in vitamin K, folate and vitamin C, and also provides fibre. For a lighter preparation, use them raw with lemon or briefly wilt them with just a little oil.
How Nutritious Is Parsley and spinach?
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 Parsley and spinach 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 and spinach Contain Allergens?
No known major allergens
Which Diets Is Parsley and spinach 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 and spinach Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.