Green leafy vegetables · IFCT 2017
Parsley: nutrition per 100 g
Per 100 g, fresh parsley gives 73 kcal, 5.5 g protein, 288 mg calcium, 5.51 mg iron, 133 mg vitamin C and 197 micrograms of folate, according to IFCT 2017. It ranks 1st of 26 green leafy vegetables for both vitamin C and folate, and 5th of 130 foods for vitamin C. In practice parsley is used by the spoonful, so a garnish adds far less than these figures suggest.
About parsley
Parsley is a Mediterranean herb grown in India mainly in the hills and around cities with a cafe and hotel trade, such as Bengaluru, Pune, Delhi and Shimla. There are two common types: curly parsley, used as a garnish, and flat-leaf parsley, which has more flavour. IFCT 2017 records names in 6 languages, but several of them, such as kothimbir in Marathi and leela dhana in Gujarati, are names for coriander, which shows how often the two are confused in Indian markets.
In Indian homes parsley usually stands in for coriander in continental dishes: pasta, soups, sandwiches and herb butter. It also suits Indian food more than people expect. A handful works in a green chutney with mint, in a raita, in a kebab mixture, or chopped over a lentil soup. Its taste is fresh and grassy, without coriander's citrus note.
What parsley brings to a meal
- 01
Top leafy green for vitamin C
Parsley carries 133 mg vitamin C per 100 g, 5th of 130 foods. 100 g would meet 166 per cent of a man's daily requirement and 205 per cent of a woman's. Even a tablespoon, chopped fresh over a dish, adds a little.
- 02
Folate 7th of 197 foods
At 197 micrograms per 100 g, parsley has the most folate of any leafy vegetable in IFCT 2017, covering 66 per cent of a man's daily need and 90 per cent of a woman's.
- 03
Iron and calcium
100 g supplies 5.51 mg iron and 288 mg calcium, ranking 41st and 23rd of 242 foods. Iron covers 29 per cent of a man's requirement and calcium 29 per cent of the adult requirement.
- 04
The densest green in its group
At 73 kcal and 77.8 g water per 100 g, parsley ranks 1st among leafy vegetables for energy and 2nd for carbohydrate, at 9.4 g. It is a denser leaf than spinach or lettuce.
Parsley nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 73 kcal | 3% | 4% |
| Protein | 5.5 g | 10% | 12% |
| Carbohydrate (available) | 9.4 g | ||
| Dietary fibre | 3.9 g | ||
| Free sugars | 0.7 g | ||
| Total fat | 1.1 g | ||
| Water | 77.8 g | ||
| Fats | |||
| Saturated fat | 0.34 g | ||
| Monounsaturated fat | 0.03 g | ||
| Polyunsaturated fat | 0.48 g | ||
| Omega-3 (alpha-linolenic acid) | 255 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 288 mg | 29% | 29% |
| Iron | 5.51 mg | 29% | 19% |
| Zinc | 1.29 mg | 8% | 10% |
| Magnesium | 49 mg | 11% | 13% |
| Phosphorus | 79 mg | ||
| Potassium | 466 mg | ||
| Sodium | 53 mg | ||
| Copper | 0.19 mg | ||
| Selenium | 10.2 µg | ||
| Vitamins | |||
| Vitamin C | 133 mg | 166% | 205% |
| Beta-carotene | 2,710 µg | ||
| Thiamine (B1) | 0.19 mg | 11% | 11% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 0.36 mg | 2% | 3% |
| Vitamin B6 | 0.19 mg | 8% | 10% |
| Folate (B9) | 197 µg | 66% | 90% |
| Vitamin E (alpha-tocopherol) | 0.35 mg | ||
| Vitamin K1 | 322 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Parsley: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/green-leafy-vegetables/parsley/
Where parsley sits among Indian foods
Ranked per 100 g against the other 25 green leafy vegetables and every food in the tables.
| Nutrient | Per 100 g | In green leafy vegetables | Among all foods |
|---|---|---|---|
| Calcium | 288 mg | 7th of 26 | 23rd of 242 |
| Zinc | 1.29 mg | 3rd of 26 | 74th of 243 |
| Vitamin C | 133 mg | 1st of 26 | 5th of 130 |
| Folate (B9) | 197 µg | 1st of 26 | 7th of 197 |
| Beta-carotene | 2,710 µg | 10th of 26 | 15th of 160 |
| Omega-3 (alpha-linolenic acid) | 255 mg | 7th of 26 | 33rd of 202 |
| Thiamine (B1) | 0.19 mg | 2nd of 26 | 53rd of 239 |
| Energy | 73 kcal | 1st of 26 | 146th of 257 |
How parsley is eaten
- Chopped into a green chutney with mint, green chilli, lemon and roasted chana dal.
- Mixed into seekh or shami kebab mince, or into a paneer tikki, in place of some coriander.
- Stirred into a raita with cucumber, roasted cumin and a pinch of black salt.
- Sprinkled over masoor dal soup or tomato shorba just before serving.
- Folded into a tabbouleh-style salad with bulgur or broken wheat, tomato, onion and lemon.
Before you plan around it
Parsley is a herb, eaten a spoonful at a time, so per 100 g figures say more about its density than about what a garnish adds. Parsley leaves are high in oxalate, which matters only for people who eat large amounts and form kidney stones. Parsley seed and essential oil contain compounds that are not advised in pregnancy in medicinal doses; culinary use of the leaves is a different matter. Because IFCT's regional names mix parsley with coriander, ask for it by its English name when shopping.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about parsley
Is parsley high in vitamin C?
Yes. IFCT 2017 lists 133 mg vitamin C per 100 g of parsley, the highest among leafy vegetables and 5th of 130 foods. Because it is used in small amounts, add it fresh at the end of cooking to keep as much as possible.
What is parsley called in Hindi?
Parsley has no common Hindi name and is usually just called parsley. IFCT 2017 records ajmod in Urdu and seema malli in Malayalam, while several recorded names, such as kothimbir in Marathi, actually refer to coriander.
Can parsley replace coriander in Indian food?
It can stand in, but the flavour changes. Parsley is grassy and mild, coriander is citrusy and sharp. Parsley works well in chutneys, kebab mixes and raitas, and holds up better in cooking, while coriander remains the classic finish for most curries.
Is parsley good for iron?
Per 100 g, parsley has 5.51 mg iron, but a typical garnish is only a few grams. It helps a little, and its vitamin C aids absorption of iron from the rest of the meal. Dal, greens such as methi and amaranth, and millets contribute far more in real portions.
Related foods and tables
Coriander leaves
Nutrition per 100 g, from IFCT 2017.
Mint leaves
Nutrition per 100 g, from IFCT 2017.
Celery stalk
Nutrition per 100 g, from IFCT 2017.
Garden cress leaves
Nutrition per 100 g, from IFCT 2017.
Spinach
Nutrition per 100 g, from IFCT 2017.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All green leafy vegetables
26 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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