93
Vegetable
Parsley
93/ 100
Parsley is a nutrient-dense herb exceptionally rich in vitamin K, vitamin C, and antioxidants, making it a powerful ally for bone health, immune function, and inflammation management despite its minimal caloric content.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
31/ 2000 kcal day
🥩Protein2.5 g5% DV
🍞Carbs5.4 g2% DV
🥑Fat0.7 g<1% DV
🌿Fiber2.8 g10% DV
≈ 3g net carbs · carbs − fiber
Vitamins
- Vitamin K1394.0 mcg1162% DV
- Vitamin C113.0 mg126% DV
- Folate129.2 mcg32% DV
- Vitamin B60.34 mg20% DV
- Vitamin A357.8 iu7% DV
- Niacin1.1 mg7% DV
- Riboflavin0.08 mg6% DV
- Thiamin0.07 mg6% DV
- Vitamin E0.64 mg4% DV
- Choline10.9 mg2% DV
Minerals
- Iron5.3 mg29% DV
- Copper0.13 mg14% DV
- Magnesium42.5 mg10% DV
- Potassium470.9 mg10% DV
- Calcium117.3 mg9% DV
- Zinc0.91 mg8% DV
- Manganese0.14 mg6% DV
- Phosphorus49.3 mg4% DV
- Sodium47.6 mg2% DV
- Selenium0.09 mcg<1% DV
Other
- Monounsaturated Fat0.25 g
- Saturated Fat0.11 g
- Polyunsaturated Fat0.11 g
BioactivesEstimated
- Polyphenols~128 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 170416
Score · 93/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality11.3 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 1.0 anti-nutrient penalty
Top Nutrients
- Vitamin K1367% DV
- Vitamin C148% DV
- Folate38% DV
- Iron34% DV
- Vitamin B624% DV
Overview
Parsley (Petroselinum crispum) is a Mediterranean herb with a long history in culinary and traditional medicine practices. Beyond its role as a garnish, parsley is a nutritional powerhouse, delivering over 1,600 mcg of vitamin K per 100g—far exceeding daily requirements for bone mineralization and blood clotting regulation. Its exceptional micronutrient density includes substantial amounts of vitamin C (133 mg/100g), folate (152 mcg/100g), and potassium (554 mg/100g), supporting cardiovascular health and methylation pathways critical for cellular longevity. Parsley contains bioactive compounds including apigenin and luteolin, flavonoid antioxidants with documented anti-inflammatory and neuroprotective properties. The herb's volatile oils, particularly myristicin and apiole, exhibit antimicrobial and modulating effects on oxidative stress. Fresh parsley provides superior nutrient bioavailability compared to dried varieties, though both retain significant phytochemical content. For longevity-focused nutrition, parsley serves as a calorie-efficient vehicle for micronutrients that support bone density, vascular function, and age-related cognitive decline prevention. Its high fiber content relative to calories (3.3g/36 kcal) promotes healthy gut microbiota composition, indirectly supporting immune and metabolic health across the lifespan.
Health Benefits (5)
- Enhanced bone mineralization and reduced fracture riskstrongVitamin K (1,640 mcg/100g) activates osteocalcin and matrix Gla-protein, proteins essential for binding calcium to the bone matrix and maintaining skeletal density
- Reduced systemic inflammation and oxidative stressmoderateFlavonoids apigenin and luteolin inhibit NF-κB inflammatory signaling and scavenge reactive oxygen species, lowering markers like CRP and IL-6
- Improved cardiovascular function and blood pressure regulationstrongHigh potassium content (554 mg/100g) supports sodium-potassium pump function; folate reduces homocysteine, a cardiovascular risk factor
- Enhanced detoxification and kidney functionmoderateParsley's volatile oils and high potassium support urinary health and mild diuretic action, promoting clearance of metabolic waste
- Neuroprotection and cognitive decline preventionemergingApigenin crosses the blood-brain barrier and reduces neuroinflammation; folate supports myelin formation and neurotransmitter synthesis
Food Pairings
- ·Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin K requires dietary fat for optimal absorption and transport
- ·Combine with citrus (lemon, lime) because vitamin C enhances non-heme iron absorption from parsley, improving bioavailability for vegetarians
- ·Mix with cruciferous vegetables (broccoli, kale) because synergistic polyphenols amplify antioxidant and anti-inflammatory effects through complementary phytochemical pathways
- ·Add to bone broth because parsley's minerals and phytonutrients complement collagen and electrolytes for comprehensive skeletal support
Practical Tips
- ·Store fresh parsley stems-down in a glass of water covered with a plastic bag in the refrigerator to maintain chlorophyll and volatile oil content for up to 2 weeks
- ·Consume parsley raw or add at the end of cooking to preserve heat-sensitive vitamin C and volatile oils; heating reduces apigenin bioavailability by 30-40%
- ·Use 1-2 tablespoons fresh chopped parsley daily as a functional garnish on soups, salads, and proteins to accumulate micronutrient benefits without concentrated supplementation
- ·Select flat-leaf (Italian) parsley over curly varieties when possible, as it contains 20-30% higher polyphenol concentrations and more robust flavor profile
- ·Blanch and freeze parsley in ice cube trays with a small amount of water to preserve nutrients for winter use in stocks and cooked dishes
Optimal Timing
🕒
anytime
Best with food
Parsley's micronutrients support baseline metabolic and structural functions throughout the day. Consuming with meals containing fat optimizes vitamin K absorption. No specific circadian advantage, making flexible incorporation into daily eating patterns most practical for adherence.
While safe during fasting, parsley's minimal calories (36/100g) won't break a fast, but its fat-soluble vitamins are best absorbed with dietary fat, making consumption with meals preferable
Concerns
- · Moderate sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow parsley stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower parsley is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#76 of 138
36kcalvs52kcal avg
-31% below category average
Protein#37 of 138
3gvs2.6g avg
+15% above category average
Fiber#25 of 138
3.3gvs2.9g avg
+13% above category average
Vitamin K#1 of 71
1640mcgvs135mcg avg
+1118% above category average
Vitamin C#3 of 129
133mgvs26.6mg avg
+399% above category average
Folate#9 of 123
152mcgvs54.8mcg avg
+177% above category average
Iron#3 of 126
6.2mgvs1.9mg avg
+227% above category average
Common questions
What people ask about parsley
What is parsley?
Parsley is classified as a vegetable. Parsley is a nutrient-dense herb exceptionally rich in vitamin K, vitamin C, and antioxidants, making it a powerful ally for bone health, immune function, and inflammation management despite its minimal caloric content.
Is parsley healthy?
Parsley scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is parsley high in protein?
Not particularly. A 85 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Is parsley high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 2.8 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in parsley?
In a 85 g serving, parsley is highest in Vitamin K (~1162% DV), Vitamin C (~126% DV), Folate (~32% DV), Iron (~29% DV), Vitamin B6 (~20% DV).
Is parsley keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.6 g of net carbs (5.4 g total minus 2.8 g fiber).
When is the best time to eat parsley?
Best any time of day. Parsley's micronutrients support baseline metabolic and structural functions throughout the day. Consuming with meals containing fat optimizes vitamin K absorption. No specific circadian advantage, making flexible incorporation into daily eating patterns most practical for adherence.
How much parsley should I eat?
A typical serving is around 85 g (~31 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 alongside several other vegetable sources.
What pairs well with parsley?
Parsley pairs nicely with: Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin K requires dietary fat for optimal absorption and transport; Combine with citrus (lemon, lime) because vitamin C enhances non-heme iron absorption from parsley, improving bioavailability for vegetarians; Mix with cruciferous vegetables (broccoli, kale) because synergistic polyphenols amplify antioxidant and anti-inflammatory effects through complementary phytochemical pathways; Add to bone broth because parsley's minerals and phytonutrients complement collagen and electrolytes for comprehensive skeletal support.
Are there any concerns with eating parsley?
Moderate sodium.
Related supplements
Supplements that mirror Parsley's nutrient profile
Encyclopedia entries that supply the same signature nutrients parsley contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Parsley
These are the nutrients parsleycontributes 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.