Parsley (Dried)
Dried parsley is an extraordinarily vitamin-K-dense herb, also rich in iron, vitamin A, and the flavonoid apigenin with antioxidant and anti-inflammatory activity.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin K32.8 mcg27% DV
- Vitamin A168.5 iu3% DV
- Vitamin C2.5 mg3% DV
- Riboflavin0.02 mg2% DV
- Niacin0.20 mg1% DV
- Folate3.6 mcg<1% DV
- Thiamin0.00 mg<1% DV
- Iron2.0 mg11% DV
- Manganese0.20 mg9% DV
- Magnesium8.0 mg2% DV
- Calcium22.8 mg2% DV
- Copper0.02 mg2% DV
- Potassium53.7 mg1% DV
- Zinc0.11 mg<1% DV
- Phosphorus6.4 mg<1% DV
- Selenium0.22 mcg<1% DV
- Sodium9.0 mg<1% DV
- Saturated Fat0.03 g
- Polyphenols~3.0 mg
Score · 96/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K1367% DV
- Iron544% DV
- Manganese427% DV
- Vitamin C139% DV
- Magnesium95% DV
Overview
Parsley (Petroselinum crispum) is a biennial herb native to the central Mediterranean, cultivated since antiquity and ubiquitous in cuisines worldwide as both garnish and ingredient. Drying intensifies its already remarkable nutrient profile: per 100 g, dried parsley provides roughly 292 kcal, 26.6 g protein (very high for an herb), 51 g carbohydrate (~27 g fiber), and an exceptional micronutrient density. It is one of the single richest dietary sources of vitamin K, delivering roughly 1640 mcg per 100 g, alongside abundant vitamin A (~8425 IU), vitamin C (~125 mg), and folate (~180 mcg). Its mineral profile is equally strong, with ~1140 mg calcium, ~98 mg iron—among the highest of any food—~400 mg magnesium, ~2683 mg potassium, ~10 mg manganese, and ~0.78 mg copper. Parsley's signature bioactive is the flavone apigenin, joined by luteolin, the volatile compounds myristicin and apiole, and abundant chlorophyll, which together provide antioxidant, anti-inflammatory, and mild diuretic effects. While dried parsley is used in smaller amounts than fresh, its concentration makes even a teaspoon a meaningful contributor of vitamin K and trace minerals.
Health Benefits (4)
- Delivers exceptional vitamin K for bone and cardiovascular healthstrongAmong the most vitamin-K-dense foods, parsley activates osteocalcin and matrix Gla protein, supporting bone mineralization and inhibiting arterial calcification
- Provides antioxidant and anti-inflammatory protectionmoderateApigenin and luteolin scavenge free radicals and inhibit NF-κB and inflammatory enzyme activity
- Supports healthy fluid balancelimitedParsley's volatile oils and high potassium exert a mild natriuretic and diuretic effect, a long-standing traditional use
- Contributes iron and vitamin C for blood healthmoderateHigh iron paired with abundant vitamin C in the same herb enhances non-heme iron absorption and hemoglobin formation
Food Pairings
- ·Pair with iron-rich beans and grains because parsley's own vitamin C boosts absorption of non-heme iron in the meal
- ·Combine with garlic and lemon (as in gremolata or tabbouleh) where its flavonoids and brightness lift rich dishes
- ·Add to fat-containing dishes because vitamin K and the flavonoids are better absorbed with dietary fat
Practical Tips
- ·Use dried parsley at about one-third the volume of fresh, as drying concentrates its flavor and nutrients
- ·Rehydrate in a little warm liquid before adding to cold dishes for better texture and flavor release
- ·Store airtight away from light; the bright green color fades as antioxidants degrade with age
Optimal Timing
Parsley's nutrients have no circadian dependency and benefit from consistent daily inclusion.
Culinary amounts are negligible in calories; those on warfarin should keep vitamin K intake consistent given parsley's high content.
Concerns
- · Moderate sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower parsley (dried) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about parsley (dried)
What is parsley (dried)?
Parsley (Dried) is classified as a herbs & spices. Dried parsley is an extraordinarily vitamin-K-dense herb, also rich in iron, vitamin A, and the flavonoid apigenin with antioxidant and anti-inflammatory activity.
Is parsley (dried) healthy?
Parsley (Dried) scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is parsley (dried) high in protein?
Not particularly. A 2 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Is parsley (dried) high in fiber?
Not really. A 2 g serving provides about 0.5 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in parsley (dried)?
In a 2 g serving, parsley (dried) is highest in Vitamin K (~27% DV), Iron (~11% DV).
Is parsley (dried) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.5 g of net carbs (1 g total minus 0.5 g fiber).
When is the best time to eat parsley (dried)?
Best any time of day. Parsley's nutrients have no circadian dependency and benefit from consistent daily inclusion.
How much parsley (dried) should I eat?
A typical serving is around 2 g (~6 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating parsley (dried) alongside several other herbs & spices sources.
What pairs well with parsley (dried)?
Parsley (Dried) pairs nicely with: Pair with iron-rich beans and grains because parsley's own vitamin C boosts absorption of non-heme iron in the meal; Combine with garlic and lemon (as in gremolata or tabbouleh) where its flavonoids and brightness lift rich dishes; Add to fat-containing dishes because vitamin K and the flavonoids are better absorbed with dietary fat.
Are there any concerns with eating parsley (dried)?
Moderate sodium.
Supplements that mirror Parsley (Dried)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients parsley (dried) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Parsley (Dried)
These are the nutrients parsley (dried)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.