Parsley, fresh
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Fresh parsley is a vibrant, leafy herb with a crisp texture and a clean, slightly peppery flavor that can brighten any dish. It's surprisingly nutrient-dense for its low calorie count, packing over 130% of your daily vitamin K into a single 100g serving. Its fresh, grassy notes make it a universal flavor enhancer.
Calorie split: 27% protein · 57% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love parsley for its ability to add a fresh, herbaceous lift to countless dishes without overpowering them. It's the ultimate culinary multitasker, equally at home as a main ingredient, a garnish, or blended into vibrant sauces.
⚠️ Watch-outs & how to enjoy it better
Parsley is high in oxalates, which can contribute to kidney stone formation in susceptible individuals. To counteract this, ensure adequate water intake and balance it with calcium-rich foods in your diet. Its strong flavor can be overpowering if used excessively, so start with a small amount and adjust to taste.
Key benefits
- Exceptionally high in vitamin K, essential for bone health and blood clotting.
- Rich in vitamin C, an antioxidant that supports immune function.
- Contains antioxidants like apigenin and luteolin with anti-inflammatory properties.
- Provides a good source of vitamin A, important for vision and skin health.
- Adds flavor without significant calories, sodium, or fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest producer of parsley is China, which grows over 1.5 million metric tons annually—more than the next five top-producing countries combined.
Full nutrition (USDA data · scales with serving)
| Water | 87.7 g |
| Energy | 36.0 kcal |
| Energy | 151 kj |
| Protein | 3.0 g |
| Total lipid (fat) | 0.79 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 0.85 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 6.2 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 554 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 133 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 152 ug |
| Folic acid | 0.00 ug |
| Folate, food | 152 ug |
| Folate, DFE | 152 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 421 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5054 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 8424 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5561 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.53 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1640 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.29 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 5.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.12 g |
| Leucine | 0.20 g |
| Lysine | 0.18 g |
| Methionine | 0.04 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.08 g |
| Valine | 0.17 g |
| Arginine | 0.12 g |
| Histidine | 0.06 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.25 g |
| Glycine | 0.14 g |
| Proline | 0.21 g |
| Serine | 0.14 g |
FAQ
What's the difference between flat-leaf (Italian) and curly parsley?
Flat-leaf parsley has a more robust, complex flavor and is preferred for cooking. Curly parsley has a milder taste and is often used as a decorative garnish.
How do I keep fresh parsley from wilting?
Treat it like a bouquet of flowers: trim the stems, place in a jar with an inch of water, cover loosely with a plastic bag, and refrigerate. Change the water every few days.
Can I eat the stems?
Yes, the stems are edible and contain flavor. Finely chop them along with the leaves for sauces, or use whole stems to infuse stocks and broths.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.36 kcal/g · 33% calories from protein · 3.3 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.