Calories in Parsley: Nutritional facts for Parsley Types

A 100g (3.5 oz) serving of dried parsley contains 292 calories. A 100g (3.5 oz) serving of fresh raw parsley, whether curly or Italian flat-leaf, provides 36 calories.

One kilogram (1000g, 35.27 oz) of dried parsley contains 2920 calories. One kilogram (1000g, 35.27 oz) of fresh raw parsley provides 360 calories.

A single sprig of fresh parsley (around 1g, 0.035 oz) contains less than 1 calorie (0.36 calories). The calories in a retail package of parsley vary by whether it is fresh or dried and the package size. A 0.75 oz (21g) container of fresh parsley from a brand like Organic McCormick contains 7.6 calories. A 0.25 oz (7g) bottle of McCormick Dried Parsley Flakes contains 20.4 calories. A 1 oz (28.35g) bunch of fresh parsley from a generic grocery store contains 10.2 calories.

Parsley, both fresh and dried, offers several health benefits due to its rich concentration of vitamins, minerals, and antioxidants, as listed below:

• Rich in Antioxidants: Parsley contains various antioxidants, including flavonoids (like apigenin and luteolin), carotenoids (such as lutein and zeaxanthin), and Vitamin C. These compounds help protect cells from damage caused by free radicals, reducing the risk of chronic diseases. (Nijveldt, R.J., et al., 2001, "Flavonoids: a review of probable mechanisms of action and potential applications").
• Excellent Source of Vitamin K: Parsley is exceptionally high in Vitamin K, an essential nutrient for blood clotting and bone health. Adequate Vitamin K intake is linked to improved bone density and reduced fracture risk. (Weber, P., 2001, "Vitamin K and bone health").
• Good Source of Vitamin C: Fresh parsley is packed with Vitamin C, a powerful antioxidant that supports the immune system, aids in collagen production for healthy skin, and enhances iron absorption.
• Provides Vitamin A: Parsley contains carotenoids like beta-carotene, which the body can convert into Vitamin A. Vitamin A is crucial for good vision, immune function, and skin health.
• May Have Anti-inflammatory Properties: Compounds like apigenin found in parsley have shown anti-inflammatory effects in some studies, which may help reduce inflammation in the body. (Ginwala, R., et al., 2019, "Potential Role of Flavonoids in Treating Chronic Inflammatory Diseases with a Special Focus on the Anti-Inflammatory Activity of Apigenin").
• May Support Kidney Health: Traditionally, parsley has been used as a natural diuretic, which can help flush out excess fluids and may support kidney function, though more rigorous scientific evidence is needed in humans. (Wright, C.I., et al., 2007, "Herbal medicines as diuretics: a review of the scientific evidence").
• May Have Anticancer Properties: Some of the antioxidants and plant compounds in parsley, such as myristicin and apigenin, have been studied for their potential to inhibit cancer cell growth in laboratory settings, but more research is needed to understand these effects in humans. (Samuel, T., et al., 2012, "Apigenin: A safe and effective new treatment for cancer").

Parsley is safe for most people in culinary amounts, but there are some potential downsides, particularly with very high intakes or for certain individuals, as listed below:

• High Vitamin K Content Can Interact with Blood Thinners: Due to its extremely high Vitamin K content, individuals taking blood-thinning medications like warfarin (Coumadin) should maintain a consistent intake of parsley and other Vitamin K-rich foods, as sudden changes can interfere with the medication's effectiveness. (Holmes, M.V., et al., 2012, "Vitamin K and Warfarin Therapy: A Volatile Combination").
• Can Cause Allergic Reactions in Sensitive Individuals: Although uncommon, some people may experience allergic reactions to parsley, which can manifest as skin rashes or other allergic symptoms.
• High Oxalate Content May Be a Concern for Kidney Stones: Parsley contains oxalates, which can contribute to the formation of kidney stones in individuals susceptible to oxalate-type stones. People with a history of such kidney stones may need to moderate their intake of high-oxalate foods. (Noonan, S.C. & Savage, G.P., 2003, "Oxalate content of foods and its effect on humans").
• Phototoxicity Potential (Apiol): Parsley contains apiol, a compound that, in very large quantities (far beyond typical culinary use, often associated with parsley essential oil), can cause photosensitivity, making the skin more susceptible to sunburn.
• Not Recommended in Large Medicinal Doses During Pregnancy: While culinary amounts are safe, large medicinal doses of parsley (e.g., parsley tea or supplements) are not recommended during pregnancy as certain compounds like myristicin and apiol, in high concentrations, could potentially stimulate uterine contractions. (Ernst, E., 2002, "Herbal medicinal products during pregnancy: are they safe?").

Yes, parsley is good for you when consumed as part of a balanced diet. It is a nutrient-dense herb, packed with beneficial vitamins, especially Vitamin K, Vitamin C, and Vitamin A (as carotenoids), as well as minerals and powerful antioxidants like flavonoids. These nutrients contribute to various aspects of health, including bone health, immune function, and protection against cellular damage. (Mendes-Neto, J., et al., 2021, "Petroselinum crispum (Mill) Fuss: A review of its ethnopharmacology, photochemistry, and pharmacology"). Its low calorie count makes it an excellent way to add flavor and nutrients to meals without significantly increasing caloric intake. While it offers many benefits in culinary amounts, individuals on blood thinners should be mindful of its high Vitamin K content. (Gabr, S.A., et al., 2022, "Parsley (Petroselinum crispum L.): A review of its traditional uses, phytochemistry, and pharmacological activities").

The calorie content of parsley changes significantly based on whether it is fresh or dried, rather than majorly between the fresh curly and flat-leaf varieties. Both fresh curly parsley and fresh Italian (flat-leaf) parsley are very low in calories, containing 36 calories per 100g (3.5 oz). The leaves of Hamburg parsley, when used fresh, would also have a similarly low caloric value. The root of Hamburg parsley is more calorie-dense, providing 55 calories per 100g, due to its higher carbohydrate and starch content. The most dramatic difference in calories is seen with dried parsley flakes. When parsley is dried, water is removed, concentrating all other components. This results in dried parsley having a much higher calorie count, around 292 calories per 100g. Therefore, fresh parsley types are low-calorie additions to meals, while dried parsley, though used in smaller quantities, is more concentrated in calories by weight.

The main differences between flat leaf and curly parsley are their appearance, texture, flavor intensity, and typical culinary applications. Visually, flat-leaf parsley, also known as Italian parsley, has broad, flat, serrated dark green leaves that resemble cilantro. Curly parsley, in contrast, has tightly bunched, ruffled, and crinkly bright green leaves, giving it a more decorative and voluminous appearance.

In terms of flavor, flat-leaf parsley is generally considered to have a more robust, vibrant, and complex peppery flavor compared to curly parsley. Curly parsley tends to have a milder, more grassy, and less assertive taste. This difference in flavor intensity often dictates their culinary uses. Flat-leaf parsley is often preferred in cooking—added to sauces, stews, salads, and marinades—where its stronger flavor can stand up to other ingredients and infuse the dish. Curly parsley, with its milder flavor and more attractive, textured appearance, is frequently used as a garnish to add a touch of freshness and color to finished dishes. It can also be chopped and used in dishes where a very subtle parsley flavor is desired or where its texture is appreciated, such as in tabbouleh.

Parsley is overwhelmingly used in savory dishes, and its inclusion in desserts is highly unconventional and rare. Its herbaceous, slightly peppery flavor profile does not lend itself well to traditional sweet dessert applications. While some avant-garde chefs might experiment with minute quantities of parsley or parsley-infused elements in highly specialized desserts for a surprising savory note (perhaps in a sorbet or with certain cheeses meant for a dessert course), there are no widely recognized or commercially available desserts that feature parsley as a prominent ingredient. Any such use would be considered experimental and not a standard part of dessert menus.

Parsley (Petroselinum crispum) is native to the central and eastern Mediterranean region, including areas like southern Italy, Algeria, and Tunisia. Its cultivation dates back over 2,000 years. The ancient Greeks held parsley in high regard, though not primarily as a food. They used it to crown victors in athletic games, decorate tombs, and for medicinal purposes. It was associated with Persephone, the queen of the underworld, and was believed to have sprung from the blood of the Greek hero Archemorus. The Romans also used parsley, incorporating it more into their culinary practices, partly because it was thought to freshen breath and counteract strong food odors.

It wasn't until the Middle Ages in Europe that parsley became widely adopted as a culinary herb and a common garnish, a tradition that continues robustly today. One of its most iconic uses is in Tabbouleh, a Levantine vegetarian salad. While the exact origin of Tabbouleh is debated, it is a cornerstone of Middle Eastern cuisine, and fresh parsley is not just a minor ingredient but a star component, often making up the bulk of the salad along with bulgur, mint, tomatoes, onions, lemon juice, and olive oil. This dish beautifully showcases parsley's fresh, vibrant flavor and its ability to be more than just a finishing touch.

Parsley is often grouped under broader categories like "fresh vegetables" or "herbs and spices." Based on export data for fresh herbs and general agricultural reports, major commercial producers of fresh parsley for international and domestic markets include countries in Europe such as Spain, Italy, and France, as well as the United States (particularly California), Mexico, and countries in the Middle East and North Africa region.

Specific global consumption data for "parsley" on a country-by-country basis is not systematically collected but parsley consumption is high in many European countries (Italy, France, Germany, the UK), Middle Eastern nations (where it is a key ingredient in dishes like tabbouleh), and North and South American countries. Consumption patterns are often indicated by import volumes of fresh herbs and domestic production that is not exported.