1 cup (medium) of Parsley (in Salad) (60 g) has 22 calories. That works out to 36 calories per 100 g. It contains 3.6 g of carbs, 1.8 g of protein, 0.5 g of fat and 2 g of fiber. Its 984 µg of Vitamin K covers 820% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Parsley (in Salad)?

Parsley in salad means fresh parsley leaves, sometimes with their tender stems, chopped and tossed through a salad. A familiar herb across Mediterranean cooking, parsley is used this way in everything from simple tomato-and-cucumber salads to the much-herbed Levantine tabbouleh.

Its bright, grassy flavour and tender, slightly crisp texture complement lemon, olive oil, tomatoes and onion without overpowering them. It contributes little energy while adding fibre and vitamins C and K; 100 g provides 36 calories. Use the leaves soon after chopping for the freshest taste, and dry them well after washing so they do not water down the dressing. Parsley also pairs well with grains and beans in a more substantial salad.

Parsley (in Salad) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 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 56% · Protein 28% · Fat 16%

Parsley (in Salad) 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

How Nutritious Is Parsley (in Salad)?

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 (in 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 Parsley (in Salad)

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 (in 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 (in 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 (in 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 (in Salad) Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 3.3:1

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

Compare Parsley (in Salad)

🥗vs🍅

Parsley (in Salad) vs Tomato18 kcal more per 100 g

→🥗vs🥗

Parsley (in Salad) vs Mixed Green Salad18 kcal more per 100 g

→🥗vs🫑

Parsley (in Salad) vs Red Pepper5 kcal more per 100 g

→🥗vs🥄

Parsley (in Salad) vs Boiled Beetroot8 kcal fewer per 100 g

→

Foods Similar to Parsley (in 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 Parsley (in Salad)

Can you eat parsley raw in a salad?

Yes, parsley is commonly eaten raw in salads. Rinse the leaves well and dry them before adding them; their fresh, peppery flavor works both as a seasoning alongside other greens and as the main ingredient in a parsley-heavy salad.

How do you chop parsley for a salad?

Chop parsley with a sharp knife after washing and drying it thoroughly. Gather the leaves loosely and slice without pressing or crushing them; finely chopped parsley blends into a mixed salad, while larger pieces make its fresh flavor more noticeable.

Can you put parsley stems in a salad?

Yes, the thin, tender stems of parsley can go into a salad. They have a pronounced flavor and add a little crunch, so chop them finely; remove any thick, woody lower stems that would feel tough to eat.

How do you wash parsley for a salad?

Rinse parsley under cool running water, gently separating the leaves so dirt trapped inside the bunch can wash away. Dry it thoroughly with a clean towel or salad spinner before chopping, since wet leaves dilute the dressing.

How do you keep parsley fresh for salad?

Keep unwashed parsley in the refrigerator, wrapped loosely in a clean, slightly damp towel or stored in a container that is not sealed tightly. Store chopped parsley separately and use it soon; once dressed, salad leaves wilt quickly.

What is parsley salad, and how do you make it?

Parsley salad is a salad in which parsley is the main green rather than just a garnish. Chop washed, dried parsley and combine it with ingredients such as tomato, onion, lemon juice, and olive oil shortly before serving.

When should you add parsley to a salad?

Add chopped parsley just before serving the salad. If it sits in dressing for a long time, the leaves soften and lose their bright appearance; adding it at the end keeps its fresh texture and flavor more noticeable.

What dressing goes best with parsley in a salad?

Lemon juice and olive oil are a simple match for parsley in a salad, bringing out its fresh, slightly peppery flavor. You can also use a tangy vinegar dressing, but add it gradually so it does not overpower the herbs.

Is parsley in salad the same as tabbouleh?

No, parsley in a salad is not automatically tabbouleh. Tabbouleh is a particular parsley-forward salad, commonly made with bulgur, tomato, herbs, lemon, and olive oil; other salads may use parsley only as one ingredient or garnish.

Is parsley in salad safe during pregnancy?

Yes, parsley in a well-washed salad is generally safe to eat in ordinary food amounts during pregnancy. Do not treat concentrated parsley products or supplements as equivalent to salad; ask your clinician if you have a specific medical concern.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026