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Parsley (Raw) Calories
Very low calorie, high in vitamin C and K, antioxidant, fresh flavor
CALORIES
GI
POTASSIUM
FIBER
Parsley (Raw) Nutrition Facts
Selected: 100 g
36
KCAL / 100G
Carbs
6.3g
· 57%
Protein
3g
· 27%
Fat
0.8g
· 16%
Fiber
3.3g
Parsley (Raw) Vitamins & Minerals
Vitamins
Vitamin K
1640µg · 1367% DV
Vitamin C
133mg · 148% DV
Vitamin A
842µg · 94% DV
Folate
152µg · 38% DV
Minerals
Iron
6mg · 33% DV
Potassium ⭐
554mg · 16% DV
Calcium
138mg · 14% DV
Magnesium
50mg · 12% DV
Parsley (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Parsley (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Parsley (Raw) 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 (Raw) Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Parsley (Raw)
Parsley (Raw) — Frequently Asked Questions
How can raw parsley be kept fresh for longer?
Store parsley unwashed in the refrigerator, wrapped loosely in a slightly damp paper towel inside a container or bag. Wash it just before using to help prevent the leaves from becoming limp.
Can raw parsley be frozen?
Yes. Wash, dry thoroughly, chop, and freeze it in an airtight container; it will become soft after thawing, so it is best used in soups, sauces, and cooked dishes.
Does cooking parsley reduce its nutritional value?
Long cooking at high heat can reduce some heat-sensitive vitamins. Adding parsley near the end of cooking, or using it raw, better preserves its fresh flavor and nutrients.
How do you make parsley taste less bitter?
Remove tough stems and rinse the leaves briefly in cold water before drying them well. Lemon juice, olive oil, or yogurt can also balance its sharp, grassy flavor.
What foods pair well with parsley?
Parsley works especially well with lemon, garlic, olive oil, yogurt, tomatoes, fish, eggs, and legumes. It is an easy way to add freshness to lentil, chickpea, or bean dishes.
Is there a benefit to eating parsley with lemon?
The combination adds bright flavor to salads and savory dishes. Adding lemon to a meal containing plant-based iron, such as beans or lentils, can support iron absorption.
Can parsley be used instead of cilantro?
It can replace cilantro in some recipes, but the flavor will be different. Parsley is milder and more grassy, while cilantro has a stronger, citrus-like and distinctive taste.
Does parsley actually freshen breath?
Its strong aroma may temporarily mask odors, but it does not treat the underlying cause of bad breath. Persistent bad breath should be addressed with good oral hygiene and, when needed, dental or medical advice.
Should people with a history of kidney stones be careful with parsley?
People prone to calcium oxalate stones may need to avoid consuming very large, frequent amounts of high-oxalate foods without professional guidance. Normal culinary portions are generally not a concern for most people, but advice depends on the type of stone.
Can parsley interact with medications?
Because parsley contains vitamin K, people taking blood-thinning medicines such as warfarin should avoid making sudden large changes to how much they eat. A consistent intake pattern can be discussed with a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.