Group · Herbs & spices
Parsley
Dried or dehydrated parsley concentrates all the intensity of this aromatic herb, emblematic of Mediterranean cooking. Made from fresh parsley (flat-leaf or curly), it comes as dark green flakes that you sprinkle generously over dishes. Its dehydrated form explains its impressive nutrition facts by dry weight: very rich in fibre, plant protein and micronutrients such as vitamin K, vitamin C and iron. Used in small amounts, it enhances flavours without adding to the real calorie bill of your recipes. It is a discreet but valuable ally of tasty, fragrant, balanced cooking, appreciated by food lovers and by active people who care about the quality of their diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 291 kcal |
| Kilojoules | 1210 kJ |
| Protein | 29 g |
| Carbohydrate | 16,8 g |
| Fat | 5,4 g |
| Fibre | 29,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K11360 µg1813 %
- Manganese5,57 mg279 %
- Iron38 mg271 %
- Potassium4490 mg225 %
- Vitamin C137 mg171 %
- Vitamin B22,32 mg166 %
- Magnesium386 mg103 %
- Omega-3 ALA1,86 g93 %
- Vitamin B9dietary folate equivalents187 µg
See the other 11 nutrients
- Calcium658 mg82 %
- Vitamin B61,14 mg81 %
- Vitamin E8,96 mg75 %
- Phosphorus492 mg70 %
- Vitamin B310,2 mg64 %
- Copper0,62 mg62 %
- Zinc5,78 mg58 %
- Vitamin B10,62 mg56 %
- Vitamin B51,79 mg30 %
- Omega-6 LA1,25 g13 %
- Vitamin A96 µg12 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Dehydrated parsley is used in pinches: one teaspoon is enough to flavour an omelette, a sauce, a vinaigrette or a dish of pasta. As it is concentrated, its calories (291 kcal per 100 g) have no real impact on your plate since you only eat a few grams. Sprinkle it on at the end of cooking to preserve its aroma, or rehydrate it for a few minutes in a little warm water before adding it to a stuffing or a marinade.
As for nutrition facts, parsley stands out for its density of fibre (29.7 g per 100 g), its protein (29 g) and its richness in vitamin K, vitamin C, provitamin A and iron. Fresh or dried, it is one of the most mineral-rich herbs. To make the most of its benefits, vary the forms: you can compare fresh parsley, freeze-dried parsley and dehydrated versions depending on your recipes.
- Culinary uses: tabbouleh, gremolata, persillade (with garlic), bouquet garni, green sauces, fish and steamed vegetables.
- Pairings: it goes wonderfully with garlic, lemon, shallot or other herbs such as basil and coriander.
- Storage: keep dried parsley in an airtight jar away from light and damp to preserve its aroma for several months.
For active people, parsley is a smart seasoning: it lets you cut back on salt while intensifying the taste of protein-rich dishes such as poultry breast, fish or eggs. Its mineral and antioxidant content makes it a useful addition to a recovery-focused diet. Slip it into your vegetable dishes or mixed salads to vary flavours without adding fat.
For weight control, parsley is a great ally: you use very little, it provides almost no real calories, and it is a real plus for giving character to light cooking. It is typically the kind of herb that makes a balanced diet tastier and easier to sustain. To discover other herbs useful in everyday cooking, explore the Herbs & Spices family and build your own palette of flavours.
