Calories in Parsley: Nutrition Facts & Serving Sizes
Per 1 cup chopped (60g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Parsley is a low-calorie herb with just 36 calories per 100g, but in practice it is used in small amounts where a tablespoon adds only about 1.4 calories. Despite the tiny serving sizes, parsley packs a serious micronutrient punch. It delivers 133mg of vitamin C per 100g, 421mcg RAE of vitamin A, and an extraordinary 1640mcg of vitamin K per 100g. It also provides 3g of protein and 3.3g of fiber per 100g, numbers that are impressive for an herb. Folate comes in at 152mcg per 100g. One cup of chopped parsley (60g) gives you 21.6 calories alongside 1.8g of protein and 2g of fiber. Parsley is more than a garnish. Used regularly in cooking or salads, it contributes meaningfully to your daily micronutrient intake with zero calorie impact.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup chopped (60g) | 21.6 | 1.8g | 3.8g | 0.5g | 2g |
| 1 tbsp (4g) | 1.4 | 0.1g | 0.2g | 0g | 0.1g |
| 10 sprigs (10g) | 3.6 | 0.3g | 0.6g | 0.1g | 0.3g |
| 100g | 36 | 3g | 6.3g | 0.8g | 3.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 36 | 2% |
| Protein | 3g | 6% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 6.3g | 2% |
| Dietary Fiber | 3.3g | 12% |
| Sugars | 0.9g | 2% |
| Sodium | 56mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 138mg | 11% |
| Iron | 6.2mg | 34% |
| Potassium | 554mg | 12% |
| Vitamin A | 421mcg | 47% |
| Vitamin C | 133mg | 148% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 50mg | 12% |
| Phosphorus | 58mg | 5% |
| Zinc | 1.1mg | 10% |
| Selenium | 0.1mcg | 0% |
| Folate | 152mcg | 38% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Parsley
Parsley is exceptionally high in vitamin K at 1640mcg per 100g. Vitamin K is essential for blood clotting and plays a key role in bone metabolism, supporting calcium binding in bone tissue. Even a tablespoon of parsley provides a notable contribution.
The vitamin C content (133mg per 100g) supports immune function, collagen synthesis for joint and skin health, and iron absorption from plant sources. This makes parsley a useful pairing with iron-rich plant foods like lentils or spinach.
Folate (152mcg per 100g) supports DNA synthesis and cell repair, both of which are relevant during periods of high training volume and muscle adaptation. Vitamin A (421mcg RAE per 100g) contributes to immune function and cellular regeneration.
Iron content is high at 6.2mg per 100g for a plant food, though non-heme iron absorption is lower than from animal sources. The potassium (554mg per 100g) supports fluid balance and muscle contraction. Parsley also contains flavonoids like apigenin and luteolin, which have antioxidant properties in laboratory studies. It is not a therapeutic herb at tablespoon serving sizes, but consistent use across meals adds up to a meaningful micronutrient contribution.
Dietary Considerations
Parsley is vegan, gluten-free, dairy-free, and fits every major dietary pattern including keto, paleo, whole30, and low-calorie diets. The calorie contribution is essentially zero at typical serving sizes. It has no sugar worth tracking and virtually no sodium in tablespoon amounts. The only practical note is for people on anticoagulant medications like warfarin: parsley is very high in vitamin K (1640mcg per 100g), which can affect blood-thinning medication dosing. At typical garnish amounts this is not a concern, but eating large quantities of parsley regularly could be relevant to discuss with a doctor if you are on such medications.
Daily Intake (100g)
100g of parsley provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in parsley?
Parsley has 36 calories per 100g. A tablespoon (3.8g) has just 1.4 calories, and 10 sprigs (10g) has 3.6 calories. It is essentially a zero-calorie herb at normal usage.
Is parsley good for weight loss?
Yes. Parsley adds flavor, color, and micronutrients to meals with essentially no calories. It is one of the best ways to improve the nutritional quality of your food without affecting your calorie budget at all.
How much protein in parsley?
Parsley has 3g of protein per 100g, but a tablespoon only provides about 0.1g. It is not a practical protein source, though it contributes marginally when used in large amounts like a cup of chopped parsley (1.8g).
Is parsley high in vitamin K?
Yes, extremely so. Parsley contains 1640mcg of vitamin K per 100g, which is well above the daily recommended intake. People on blood-thinning medications like warfarin should be cautious about eating large amounts of parsley regularly.
What is the difference between flat-leaf and curly parsley?
Flat-leaf (Italian) parsley has a stronger, more robust flavor and is preferred in cooking. Curly parsley has a milder taste and is often used as a garnish. Nutritionally they are very similar.
Can you eat parsley raw?
Yes. Raw parsley retains more vitamin C and folate than cooked parsley, as heat can degrade these nutrients. Adding fresh parsley to salads, wraps, or as a topping after cooking maximizes the micronutrient content.
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