Know what’s on your plate
Parsley
Calories & nutrition facts
fresh
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 3 g 6%
- Carbohydrate 3 g 1%
- Fat 0.8 g 1%
- Saturated fat 0.1 g 1%
- Fibre 3.3 g 12%
- Sugars 0.9 g —
- Sodium 56 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 421 µg 47%
- Vitamin C 133 mg 148%
- Vitamin D 0 µg 0%
- Vitamin E 0.75 mg 5%
- Vitamin K 1640 µg 1367%
- Thiamin (B1) 0.09 mg 7%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.09 mg 5%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 152 µg 38%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 138 mg 11%
- Iron 6.2 mg 34%
- Magnesium 50 mg 12%
- Phosphorus 58 mg 5%
- Potassium 554 mg 12%
- Zinc 1.1 mg 10%
- Copper 0.15 mg 17%
- Manganese 0.16 mg 7%
- Selenium 0.1 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 36 | 3 g | 3 g | 0.8 g |
| 1 × cup chopped | 60 g | 22 | 1.8 g | 1.8 g | 0.5 g |
| 1 × tbsp | 3.8 g | 1 | 0.1 g | 0.1 g | 0 g |
| 1 × sprigs | 10 g | 4 | 0.3 g | 0.3 g | 0.1 g |
| 2 × cup chopped | 120 g | 43 | 3.6 g | 3.6 g | 0.9 g |
| ½ × cup chopped | 30 g | 11 | 0.9 g | 0.9 g | 0.2 g |
| 3 × cup chopped | 180 g | 65 | 5.3 g | 5.5 g | 1.4 g |
| 4 × cup chopped | 240 g | 86 | 7.1 g | 7.3 g | 1.9 g |
Similar foods
- Parsley herbnorwegian, raw32 kcal / 100 g
- Parsley leafraw33 kcal / 100 g
- Dried parsleydried292 kcal / 100 g
- Parsley rootraw52 kcal / 100 g
- Leaf parsley78 kcal / 100 g
- Corianderfresh21 kcal / 100 g
- Celery leavesfresh16 kcal / 100 g
- Celeryraw14 kcal / 100 g
- Coriander leavesraw23 kcal / 100 g
- Freeze-dried parsley271 kcal / 100 g
Questions about Parsley
How do you keep parsley fresh for longer?
Trim the stalk ends and stand the bunch in a jar with a little water, then loosely cover the leaves and refrigerate; change the water every couple of days. Or wrap washed, thoroughly dried parsley in a barely damp tea towel and keep it in a container in the fridge.
Can you freeze fresh parsley?
Yes. Chop it, pack it into an ice-cube tray with a little water or oil, and freeze; add a cube straight to soups, stews or sauces. For a loose handful of frozen leaves, spread them on a tray first, then transfer them to a sealed container.
When should you add parsley to a dish?
Stir chopped leaves into hot dishes just before serving to preserve their fresh, peppery flavour. Add the stalks earlier to stocks and soups, where they can simmer and be removed before serving.
What can you cook with parsley?
Use a generous handful in tabbouleh, where finely chopped parsley is the main ingredient, or blend it into chimichurri with garlic, vinegar and oil. It also lifts gremolata, the chopped parsley, lemon zest and garlic topping for braised dishes.
Can you use parsley stalks as well as the leaves?
Yes: the stalks are edible and have a stronger flavour. Chop them finely for sauces or add them whole to stock, soup or a bouquet garni, then fish them out before serving.
What can you use instead of parsley?
For a similar fresh, leafy finish, use coriander leaves; they taste more citrusy and distinctive. Chives work better when you mainly want a mild green garnish, but they will not give a dish parsley’s flavour.
Is parsley the same as coriander?
No. They are different herbs, though their flat leaves can look similar. Parsley tastes clean and mildly peppery, while coriander leaves have a more citrusy, pungent flavour; coriander has 310 µg of vitamin K per 100 g, compared with 1640 µg in parsley.
What nutrients is parsley particularly rich in?
Parsley is a source of iron and copper, and is high in vitamins A, C and K. A typical small serving of 10 g of sprigs provides 13.3 mg of vitamin C.
Source: USDA FoodData Central 170416 · per 100 g · carbohydrate per EU label, fibre excluded
