Italian parsley

Vegetable

Item Rating: 80/100

1 serving (30 grams) contains 11 calories, 1.0 grams of protein, 0.2 grams of fat, and 1.9 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		55.0
% Daily Value*
Total Fat		1.0 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		170.0 mg	7%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	5 g	17%
	Sugars	0.5 g
protein		5 g	10%
Vitamin D		0 mcg	0%
Calcium		205 mg	15%
Iron		18.5 mg	102%
Potassium		840 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 9 cal (13.4%)

Protein: 20 cal (29.9%)

Carbs: 38 cal (56.7%)

About Italian parsley

Italian parsley, also known as flat-leaf parsley, is a vibrant green herb native to the Mediterranean region and a staple in Italian cuisine. Known for its slightly peppery flavor, it is widely used as a garnish, seasoning, or base in dishes like salads, soups, and sauces. Italian parsley is nutrient-dense while being low in calories, offering an excellent source of vitamins A, C, and K, as well as iron, calcium, and antioxidants such as flavonoids. Its nutritional profile makes it a valuable addition to a balanced diet.

Health Benefits

• Rich in vitamin K, Italian parsley supports healthy blood clotting and maintains strong bones, providing over 500% of the Recommended Daily Intake (RDI) in just one cup.
• High in antioxidants like flavonoids and vitamin C, it helps combat inflammation and reduce oxidative stress, supporting a healthy immune system.
• Contains iron and folate, which are essential nutrients for maintaining proper red blood cell production and preventing anemia.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, mediterranean

Selection and Storage

Store fresh Italian parsley in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag. Alternatively, stand the stems in a glass of water and cover loosely with plastic to keep it fresh for up to a week.

Common Questions About Italian parsley Nutrition

Is Italian parsley high in protein?

Italian parsley is not particularly high in protein; a 100-gram serving contains about 3 grams of protein. It is primarily valued for its vitamins and minerals rather than its protein content.

Can I eat Italian parsley on a keto or low-carb diet?

Yes, Italian parsley is an excellent choice for both keto and low-carb diets. With only about 0.8 grams of net carbs per 10-gram (roughly 1/4 cup) serving, it fits well into these dietary plans as a low-carb, nutrient-rich herb.

What health benefits does Italian parsley offer?

Italian parsley is rich in vitamin K (providing over 500% of the daily value in 100 grams), as well as vitamins A and C. It is also packed with antioxidants, which support immune health and reduce inflammation. However, individuals on blood-thinners should moderate their intake due to its high vitamin K content.

How much Italian parsley should I use in my meals?

For seasoning or garnishing, 1–2 tablespoons of chopped Italian parsley per serving is typically sufficient. If used as a key ingredient such as in chimichurri or tabbouleh, larger amounts, like 1/3 to 1/2 cup per serving, may be appropriate.

How does Italian parsley compare to curly parsley in flavor and use?

Italian parsley (flat-leaf parsley) has a stronger, more robust flavor compared to curly parsley, which is milder and visually decorative. Italian parsley is preferred for cooking and recipes requiring a pronounced herbaceous taste, while curly parsley is often used primarily for garnishing.

Data Sources & Scientific References