Parsley is one of the most widely used vegetables in daily cooking, which not only improves the taste of food, but also, with its low calories and rich nutrients, is an excellent option for weight control and diets. If you are looking for detailed information about the calories in parsley per 100 grams, this article will help you get acquainted with its nutritional value and make more informed decisions in your diet.
Parsley calories and parsley nutritional value table
Fresh parsley is low in calories and a good source of macronutrients that can be part of your daily diet.
| Nutrient | Amount per 100 grams |
|---|---|
| Calories | 36 kcal |
| Protein | 2.97 grams |
| Fat | 0.79 grams |
| Carbohydrates | 6.33 grams |
These values indicate that parsley is composed mostly of complex carbohydrates and low in fat, making it suitable for low-calorie diets.
Sugar, fiber, and salt in parsley
Parsley contains a good amount of fiber, which aids digestion, while being low in sugar and salt.
| Nutrient | Amount per 100 grams |
|---|---|
| Sugar | 0.85 grams |
| Fiber | 3.3 grams |
| Salt/sodium | 56 mg |
| Cholesterol | 0 mg |
The absence of cholesterol in parsley makes it ideal for people who care about heart health.
Important vitamins and minerals in parsley
Parsley is rich in vitamins and minerals that play a key role in the overall health of the body.
| Nutrient | Amount per 100 grams |
|---|---|
| Vitamin C | 133 mg |
| Vitamin A | 8424 international units |
| Vitamin K | 1640 micrograms |
| Iron | 6.2 mg |
| Calcium | 138 mg |
| Potassium | 554 mg |
These vitamins help boost the immune system and bone health, without adding too many calories.
Parsley calories in common servings
For everyday use, we have calculated the calories in parsley in amounts such as one tablespoon or one cup.
| Consumption unit | Approximate value | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 3.8 grams | 1 kcal |
| 1 cup (chopped) | 60 grams | 22 kcal |
| 1 small handful (palm) | 30 grams | 11 kcal |
These units help you estimate the calories in parsley in actual servings.
Calorie comparison of raw and cooked parsley
Cooking method affects the calories in parsley, but the changes are minor.
| Parsley type | Calories per 100 grams |
|---|---|
| Raw (fresh) | 36 kcal |
| Cooked (boiled or stewed) | 43 kcal |
| Dried | 292 kcal |
| Fried (with little oil) | About 50 kcal |
Boiling increases calories slightly, but drying increases them significantly, so raw is preferred for low-calorie diets.
Nutritional Benefits and Uses of Parsley
Parsley is not only low in calories, but it also offers a variety of nutritional benefits. This vegetable can be part of your daily diet and help with a variety of purposes.
- The role of parsley in weight loss: With low calories (36 per 100 grams), parsley can increase the volume of food without increasing calories, which helps control overall calories and is useful in weight loss diets.
- Effect on feelings of fullness and appetite control: Its high fiber content (3.3 grams per 100 grams) helps create a long-lasting feeling of fullness, which controls appetite and prevents overeating.
- Suitable for weight loss diets: Parsley is ideal for low-carb or low-calorie diets, as its carbohydrates are mainly complex and low in sugar, which helps stabilize energy levels.
- Place in athletes' diets: Moderate protein (2.97 grams per 100 grams) and rich vitamins such as vitamins C and K make parsley a good option for muscle recovery and energy boosting in athletes.
- The effect of balanced consumption on daily energy: Daily consumption of parsley can provide part of the need for vitamins and minerals, without adding excess energy to the body, and contribute to overall energy balance.
- Brief comparison with similar foods: Compared to vegetables like spinach (23 calories per 100 grams), parsley has more vitamin K, but offers similar fiber, making it a richer option for strengthening bones.
- Who should consume in moderation: People with special diets, such as low potassium, or those taking blood thinners, should keep their parsley intake in moderation to ensure mineral balance.
These benefits are derived from the nutritional value of parsley and can help general users, dieters, and athletes use it wisely.
Is consuming too much parsley a problem?
Moderate consumption of parsley (such as 50-100 grams per day) is usually safe and does not cause any problems due to its low calorie content. However, if consumed in excess, such as more than 200 grams per day, it may affect the absorption of some nutrients due to its high vitamin K content. Focusing on the amount consumed will help you reap its nutritional benefits without disrupting your nutritional balance. Always pay attention to your individual needs and consult a nutritionist if necessary.
Frequently asked questions about calories and nutritional value of parsley
How many calories are in parsley?
Parsley has about 36 calories per 100 grams of fresh parsley, making it a low-calorie option to add to meals.
Is parsley good for dieting?
Yes, with its high fiber and low calories, parsley is suitable for weight loss diets and helps control appetite.
What is the best way to consume calories?
Eating parsley raw in salads or as a condiment is the best way because it preserves its calories without adding oil.
What is the difference in parsley calories in different cooking methods?
Raw parsley has 36 calories, but cooked parsley has about 43 and dried parsley has 292 kcal per 100 grams, so raw parsley is better for calorie control.
Final summary
Parsley is a great option to add to your daily diet, with its low calories and high nutritional value. You can use nutritional value tables to calculate accurately and consider its benefits, such as helping with satiety and energy. This information will help you make informed food choices and maintain a nutritional balance.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
