Parsley, fresh
FDC 170416cup chopped (60 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianParsley, fresh scores 100 of 100, the Elite band, ranking 2 of 60 in Vegetables, well above the category's median of 93. Per 100 grams it supplies vitamin C at 148% DV, an outsized figure for a garnish herb, alongside vitamin A at 47% DV and iron at 34% DV, all packed into just 36 calories.
Parsley is typically used as a fresh garnish or folded into tabbouleh, sauces, and marinades rather than eaten by the cupful, so a cup chopped (60 grams) is a generous serving by normal cooking standards. Because portions are usually small, the headline percentages above assume eating more parsley than most recipes actually call for.
See how this score is calculated, build a plate around parsley, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | 2% |
| Total fat | 0.79 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 56 mg | 2% |
| Carbohydrate | 6.3 g | 2% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 0.85 g | |
| Protein | 3 g | 6% |
| Potassium | 554 mg | 12% |
| Calcium | 138 mg | 11% |
| Iron | 6.2 mg | 34% |
| Magnesium | 50 mg | 12% |
| Vitamin C | 133 mg | 148% |
| Vitamin A | 421 µg | 47% |
| Vitamin E | 0.75 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | 1% |
| Total fat | 0.47 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 34 mg | 1% |
| Carbohydrate | 3.8 g | 1% |
| Dietary fiber | 2 g | 7% |
| Sugars | 0.51 g | |
| Protein | 1.8 g | 4% |
| Potassium | 332 mg | 7% |
| Calcium | 83 mg | 6% |
| Iron | 3.7 mg | 21% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 80 mg | 89% |
| Vitamin A | 253 µg | 28% |
| Vitamin E | 0.45 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 170416Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spinach, rawDensity 100 vs 100Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh parsley works two ways in the kitchen: curly parsley is often treated as a garnish or chopped fine into breadcrumb toppings, while flat-leaf (Italian) parsley is sturdier and more often used as an actual ingredient, stirred into tabbouleh, chimichurri, salsa verde, gremolata and herb salads, or added at the end of cooking to keep its bright, slightly peppery flavor. It pairs naturally with garlic, lemon, olive oil and other soft herbs like mint or dill, and a handful chopped over roasted vegetables or grilled meat perks up the whole plate.
Choose bunches with firm, unwilted stems and deep color, then store it like cut flowers, stems down in a jar of water in the fridge with a loose plastic bag over the leaves, changing the water every few days. Parsley is unusually concentrated in vitamin C for a leafy herb, at 148% DV per 100 grams, along with 34% DV of iron, though since a typical serving is just a spoonful or two of chopped leaves, it is best thought of as a flavor and finishing touch rather than a main vegetable.
Frequently asked questions about parsley, fresh
How many calories are in parsley?
Fresh parsley has 36 calories per 100 grams, though a typical serving is just a spoonful or two of chopped leaves, so the calories per serving are minimal.
Is parsley a good source of vitamin C?
Yes, parsley is unusually concentrated in vitamin C, providing 148% DV per 100 grams, more than most vegetables.
How do you store fresh parsley?
Store it like cut flowers, stems down in a jar of water in the refrigerator with a loose bag over the leaves, changing the water every few days.