Group · Herbs & spices
Freeze-dried parsley
Freeze-dried parsley is an aromatic herb dried by a process that removes the water at low temperature, which preserves much of the colour, fragrance and nutrients of fresh parsley. It is sold as flakes or a green powder, ready to use all year round. Practical and concentrated, you can sprinkle it straight into your dishes with no preparation. Its nutrition facts are remarkable on paper: very rich in fibre, plant protein and minerals. Used in small amounts, it adds a herby touch while remaining an ally of tasty, balanced cooking, without weighing down your plate in calories day to day.
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
Freeze-dried parsley shows impressive figures per 100 g (271 kcal, 29 g of protein, 16.8 g of carbohydrate, 5.34 g of fat and 29.7 g of fibre), but these values apply to an ultra-concentrated food that you eat in pinches. A teaspoon weighs only a few grams, so its real impact on your total calories is minimal. That makes it an ideal seasoning to lift your dishes without excess salt or fat.
How do you eat it?
- Sprinkle it on at the end of cooking or when serving to preserve its volatile aroma.
- Rehydrate it for a few minutes in a little water or directly in a sauce, a soup or a stock.
- Add it to your vinaigrettes, marinades, omelettes, tabbouleh, fish and starchy foods.
- Mix it into fromage frais or a plain yoghurt for an express slimming sauce.
For storage, keep it in an airtight jar away from light and damp to preserve its lovely green colour and aromatic compounds. Parsley is an interesting source of vitamin C, vitamin K, provitamin A and minerals such as potassium and iron, even though the amount eaten remains modest at the scale of a portion.
For active people, freeze-dried parsley is an excellent way to vary flavours without weighing down your plate, which is valuable during a balanced-diet phase or a cutting phase. It fits perfectly into batch cooking to season several protein-rich meals in advance. Pair it with sources of complex carbohydrate and lean protein to support your recovery without adding empty calories.
You can combine it with other herbs and spices from the same family to create your own blends. Garlic powder and freeze-dried chives go particularly well with it for a versatile homemade seasoning. To discover other herbs and how they are used, explore the herbs and spices family, and compare the energy content of your ingredients using the food calorie table.
Point to watch: despite its high calorie density by weight, freeze-dried parsley is no problem for weight control at the usual amounts. Use it freely as a natural flavour enhancer, instead of fatty sauces or excess salt, for fragrant, light dishes every day.