Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Parsley, fresh

Fresh parsley adds flavor to your favorite dishes. It contains numerous vitamins and minerals and should be more than a garnish. Effective against bad breath.
63/29/08  LA:ALA

Parsley (Petroselinum crispum) comes in two varieties: as curly-leaf parsley (var. crispum) and root parsley (var. tubersosum).

General information:

From Wikipedia: Parsley or garden parsley (Petroselinum crispum) is a species of Petroselinum in the family Apiaceae, native to the central Mediterranean region (southern Italy, Greece, Algeria, and Tunisia), naturalized elsewhere in Europe, and widely cultivated as a herb, a spice, and a vegetable.

Where it grows as a biennial, in the first year, it forms a rosette of tripinnate leaves 10–25 cm (3.9–9.8 in) long with numerous 1–3 cm (0.4–1.2 in) leaflets, and a taproot used as a food store over the winter.

Parsley is widely used in European, Middle Eastern, and American cooking. Curly leaf parsley is often used as a garnish. In central Europe, eastern Europe and southern Europe, as well as and in western Asia, many dishes are served with fresh green chopped parsley sprinkled on top. Root parsley is very common in central, eastern and southern European cuisines, where it is used as a snack or a vegetable in many soups, stews, and casseroles.”

Culinary uses:

“Curly leaf parsley is used often as a garnish. Green parsley is used frequently as a garnish on potato dishes (boiled or mashed potatoes), on rice dishes (risotto or pilaf), on fish, fried chicken, lamb, goose, and steaks, as well in meat or vegetable stews ...

In southern and central Europe, parsley is part of bouquet garni, a bundle of fresh herbs used as an ingredient in stocks, soups, and sauces. Freshly chopped green parsley is used as a topping for soups such as chicken soup, green salads, or salads such as salade Olivier, and on open sandwiches with cold cuts or pâtés. ...

Root parsley is very common in Central, Eastern and Southern European cuisines, where it is used as a snack or a vegetable in many soups, stews, and casseroles, and as ingredient for broth. ...

Parsley is a key ingredient in several Middle Eastern salads such as Lebanese tabbouleh.”

Nutritional value:

“Parsley is a source of flavonoid and antioxidants, especially luteolin, apigenin, folic acid, vitamin K, vitamin C, and vitamin A. Half a tablespoon (a gram) of dried parsley contains about 6.0 µg of lycopene and 10.7 µg of alpha carotene as well as 82.9 µg of lutein+zeaxanthin and 80.7 µg of beta carotene.

Excessive consumption of parsley should be avoided by pregnant women. It is safe in normal food quantities, but large amounts may have uterotonic effects.”


“The dried and ripe fruits are used as a medicinal drug: Petroselini fructus and the fresh plant Petroselinum.

The essential oil is a powerful diuretic thanks to the stimulating effects of phenylpropanoids on the renal parenchyma. In higher dosages, the apiol contained in parsley causes increased contraction of the smooth muculature of the intestine, bladder, and in particular the uterus.*”


“Parsley grows best in moist, well-drained soil, with full sun. It grows best between 22–30 °C (72–86 °F), and usually is grown from seed.”

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 36 kcal1.8%
Fat/Lipids 0.79 g1.1%
Saturated Fats 0.13 g0.7%
Carbohydrates (inc.dietary fiber) 6.3 g2.3%
Sugars 0.85 g0.9%
Fiber 3.3 g13.2%
Protein (albumin) 3 g5.9%
Cooking Salt (Na:56.0 mg)142 mg5.9%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 1'640 µg2'187.0%
VitVitamin C (ascorbic acid) 133 mg166.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 152 µg76.0%
VitVitamin A, as RAE 421 µg53.0%
MinIron, Fe 6.2 mg44.0%
ElemPotassium, K 554 mg28.0%
ProtTryptophan (Trp, W) 0.04 g18.0%
ElemCalcium, Ca 138 mg17.0%
MinCopper, Cu 0.15 mg15.0%
ElemMagnesium, Mg 50 mg13.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 0.12 g1.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.01 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.04 g18.0%
Threonine (Thr, T) 0.12 g13.0%
Valine (Val, V) 0.17 g11.0%
Isoleucine (Ile, I) 0.12 g10.0%
Lysine (Lys, K) 0.18 g10.0%
Phenylalanine (Phe, F) 0.14 g9.0%
Leucine (Leu, L) 0.2 g8.0%
Methionine (Met, M) 0.04 g5.0%

Vitamins 2000 kCal
Vitamin K 1'640 µg2'187.0%
Vitamin C (ascorbic acid) 133 mg166.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 152 µg76.0%
Vitamin A, as RAE 421 µg53.0%
Thiamine (vitamin B1) 0.09 mg8.0%
Niacin (née vitamin B3) 1.3 mg8.0%
Riboflavin (vitamin B2) 0.1 mg7.0%
Pantothenic acid (vitamin B5) 0.4 mg7.0%
Vitamin E, as a-TEs 0.75 mg6.0%
Vitamin B6 (pyridoxine) 0.09 mg6.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 554 mg28.0%
Calcium, Ca 138 mg17.0%
Magnesium, Mg 50 mg13.0%
Phosphorus, P 58 mg8.0%
Sodium, Na 56 mg7.0%

Essential trace elements (micronutrients) 2000 kCal
Iron, Fe 6.2 mg44.0%
Copper, Cu 0.15 mg15.0%
Zinc, Zn 1.1 mg11.0%
Manganese, Mn 0.16 mg8.0%
Selenium, Se 0.1 µg< 0.1%