Spices, parsley, dried
FDC 170930tsp (1 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Spices & herbs medianDried parsley scores 97 of 100, an Elite result and rank 16 of 60 within Spices & herbs. Vitamin C tops the list at 139% DV per 100 grams, with iron (122% DV), fiber (95% DV) and magnesium (95% DV) close behind, all inside a 292-calorie reference amount for the dried herb.
Dried parsley is sprinkled over finished dishes or stirred into sauces by the teaspoon, so the 100-gram figures above reflect the concentrated dried leaf rather than a realistic single serving. It's flagged high in sodium at 452 mg per 100 g, and with 26.6 grams of protein per 100 g it's more protein-dense than most herbs, though again only in the concentrated dried form.
See how this score is calculated, build a plate around spices, parsley, 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 | 292 kcal | 15% |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 452 mg | 20% |
| Carbohydrate | 51 g | 18% |
| Dietary fiber | 27 g | 95% |
| Sugars | 7.3 g | |
| Protein | 27 g | 53% |
| Potassium | 2680 mg | 57% |
| Calcium | 1140 mg | 88% |
| Iron | 22 mg | 122% |
| Magnesium | 400 mg | 95% |
| Vitamin C | 125 mg | 139% |
| Vitamin A | 97 µg | 11% |
| Vitamin E | 9 mg | 60% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | 0% |
| Total fat | 0.05 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 0.51 g | 0% |
| Dietary fiber | 0.27 g | 1% |
| Sugars | 0.07 g | |
| Protein | 0.27 g | 1% |
| Potassium | 27 mg | 1% |
| Calcium | 11 mg | 1% |
| Iron | 0.22 mg | 1% |
| Magnesium | 4 mg | 1% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin A | 0.97 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170930Original 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 spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Peppermint, freshDensity 97 vs 97Spices, chili powderDensity 97 vs 97Spices, dill weed, driedDensity 98 vs 97Original analysis by NutriVerdict
In the kitchen and how to use it
Dried parsley is a milder, less aromatic stand-in for the fresh herb, most useful for adding a speck of green color and a background herbal note to soups, stuffing, sauces, and spice blends rather than as a bright finishing garnish, a role better suited to fresh parsley. It is common in bouquet garni combinations alongside thyme and bay leaf, and it dissolves easily into slow-simmered dishes like stews and braised meats where its flavor has time to soften into the background. Because drying mutes its flavor considerably, cooks who want parsley's fresh, grassy punch reach for the fresh leaf instead.
A teaspoon weighs about a gram, so its nutrient values are best read per 100 grams as a reference point rather than a serving guide. Kept in a sealed jar away from light, it holds its color and flavor reasonably well over several months. By weight, dried parsley is notably high in vitamin C at 139% of the daily value, with 122% for iron, and at 26.6 grams of protein per 100 grams it has one of the higher protein contents of any dried herb, a reflection of how much water is removed relative to the leaf's other components during drying.
Frequently asked questions about spices, parsley
How many calories are in dried parsley?
Dried parsley has 292 calories per 100 grams, but a typical teaspoon weighs about a gram, so a normal pinch adds essentially no calories.
Is dried parsley a good source of vitamin C?
Yes, dried parsley provides 139% of the daily value for vitamin C per 100 grams, along with 122% for iron.
How is dried parsley used differently from fresh?
Dried parsley has a milder flavor and works best simmered into soups, stuffing, and sauces, while fresh parsley is better suited as a bright, last-minute garnish.