How Many Calories in Parsley? Nutrition & Macros

Ten sprigs of fresh parsley (10 g) contain approximately 4 calories. One cup chopped (60 g) has about 22 calories. Per 100 g, fresh parsley has 36 calories — but at normal garnish portions of 5-10 g, the calorie contribution is negligible. Even generous amounts used in tabbouleh or chimichurri add very few calories relative to the massive micronutrient boost they provide.

Surprisingly, parsley is one of the most nutrient-dense herbs per gram. It delivers 133 mg of vitamin C per 100 g — more than double the amount in oranges (53 mg) or lemons (53 mg). It also provides 152 mcg of folate (38% DV), 554 mg of potassium, 50 mg of magnesium, and 58 mg of phosphorus. Parsley is not just a garnish — a generous handful on your salad or meal delivers meaningful micronutrients. One cup chopped (60 g) gives you 80 mg vitamin C and 91 mcg folate.

Yes, absolutely. Fresh parsley has 3.03 g of net carbs per 100 g (6.33 g total carbs minus 3.3 g fiber). At normal garnish portions of 5-10 g, that is 0.15-0.3 g of net carbs — completely negligible on keto. Use parsley freely on meats, fish, eggs, salads, and in sauces. The vitamin C (133 mg per 100 g) and potassium (554 mg) are especially valuable on keto, where these nutrients are often lacking.

Flat-leaf parsley (Italian parsley) has a stronger, more robust flavor — it is the preferred choice for cooking and sauces like chimichurri and gremolata. Curly parsley has a milder, slightly grassy flavor and holds up better as a plate garnish. Nutritionally, both varieties are identical. Most chefs prefer flat-leaf for cooking and curly for decoration, but you can use whichever you prefer — or both.

In normal culinary amounts, no — parsley is perfectly safe and highly nutritious. However, very large amounts (more than 100 g daily over extended periods) contain high levels of oxalates and myristicin, which in extreme doses could affect kidneys. Parsley essential oil supplements are more concentrated and should be used with caution. For food use — fresh leaves, chopped in salads, in tabbouleh — eat as much as you like.

Trim the stems and place them in a jar of water in the refrigerator, loosely covered with a plastic bag — like flowers in a vase. This keeps parsley fresh for 1-2 weeks. Alternatively, wrap in a damp paper towel inside a plastic bag. For long-term storage, freeze chopped parsley in ice cube trays with a little water or olive oil — ready-to-use flavor cubes that last months. Unlike basil, parsley handles refrigeration well.