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Parsley is far more than a plate garnish. In USDA data, a cup of chopped fresh parsley supplies several times the Daily Value for vitamin K, most of a day’s vitamin C and about a fifth of the iron Daily Value, for around 22 calories. That nutrient density is the strongest of the real parsley benefits; claims about kidneys, detox and water weight rest on traditional use and animal studies. This guide covers parsley nutrition per cup, tablespoon and sprig, curly vs flat parsley, dried parsley, the vitamin K point that matters for people taking warfarin, and a food safety lesson from a 1998 outbreak.
Peptide Labs does not sell parsley or parsley products. This article is general nutrition information, not medical advice.
Key Takeaways
- Parsley (Petroselinum crispum) is a leafy herb in the carrot and celery family.
- One cup of chopped fresh parsley has about 820% of the Daily Value for vitamin K and 89% for vitamin C in USDA data.
- People taking warfarin should keep vitamin K intake consistent and talk to their clinician before eating much more or much less parsley.
- Curly and flat leaf parsley differ in flavor and texture; USDA lists them as one food.
- Rinse fresh parsley under running water; chopped raw parsley was linked to Shigella outbreaks in 1998.
What is parsley?
Parsley, Petroselinum crispum, is a biennial herb in the Apiaceae family, the same plant family as carrots, celery, fennel and cilantro. Three kinds show up in markets: curly-leaf parsley, flat-leaf (often called Italian) parsley, and root parsley grown for its parsnip-like root. The leaves and tender stems are eaten fresh or dried; the seeds and their oil are a separate, concentrated product discussed in the safety section. Our fennel guide covers a relative from the same family.
Curly vs flat parsley
The curly vs flat parsley question is mostly about cooking, not nutrition. USDA SR Legacy has a single entry for fresh parsley, so there are no separate official nutrient values for each type.
| Feature | Curly parsley | Flat leaf parsley |
|---|---|---|
| Leaves | Tightly ruffled, bright green | Flat, serrated, darker green |
| Flavor | Milder, grassy | Stronger, more peppery |
| Texture | Springy, holds shape | Tender, chops finely |
| Typical uses | Garnish, tabbouleh in some regions, fried parsley | Sauces, soups, salsa verde, chimichurri, gremolata |
| USDA nutrient data | Same entry (FDC 170416) | Same entry (FDC 170416) |
Flat leaf parsley is often preferred for cooking because its flavor holds up to heat, while curly parsley adds texture and color raw. Some people confuse flat leaf parsley with cilantro; crush a leaf and smell it. Cilantro has a citrusy, sometimes soapy aroma, parsley a clean, grassy one.
Parsley nutrition (USDA)
Values below come from the USDA FoodData Central SR Legacy entries for fresh parsley (FDC ID 170416) and dried parsley (FDC ID 170930), scaled to USDA serving weights, with % DV based on FDA Daily Values.
| Nutrient | Fresh, 1 cup chopped (60 g) | Fresh, 1 tbsp (3.8 g) | Fresh, 10 sprigs (10 g) | Dried, 1 tbsp (1.6 g) |
|---|---|---|---|---|
| Calories | 22 | 1 | 4 | 5 |
| Vitamin K | 984 mcg (820% DV) | 62 mcg (52% DV) | 164 mcg (137% DV) | 21.8 mcg (18% DV) |
| Vitamin C | 80 mg (89% DV) | 5 mg (6% DV) | 13 mg (15% DV) | 2 mg (2% DV) |
| Vitamin A | 253 mcg RAE (28% DV) | 16 mcg RAE (2% DV) | 42 mcg RAE (5% DV) | Under 1% DV |
| Folate | 91 mcg DFE (23% DV) | 6 mcg DFE (1% DV) | 15 mcg DFE (4% DV) | 3 mcg DFE (1% DV) |
| Iron | 3.7 mg (21% DV) | 0.24 mg (1% DV) | 0.62 mg (3% DV) | 0.35 mg (2% DV) |
| Potassium | 332 mg (7% DV) | 21 mg (0% DV) | 55 mg (1% DV) | 43 mg (1% DV) |
| Fiber | 2.0 g (7% DV) | 0.1 g (0% DV) | 0.3 g (1% DV) | 0.4 g (2% DV) |
A garnish-sized sprinkle is small, but a parsley-heavy dish such as tabbouleh or salsa verde can deliver real amounts. Dried parsley loses most of its vitamin C and vitamin A on a per-spoon basis, though a tablespoon of dried parsley still carries about 18% of the vitamin K Daily Value in USDA data. Per 100 grams, here is how fresh parsley compares with other fresh herbs and raw spinach:
| Per 100 g raw (USDA FDC ID) | Calories | Vitamin K (% DV) | Vitamin C (% DV) | Iron (% DV) | Folate (% DV) |
|---|---|---|---|---|---|
| Parsley (170416) | 36 | 1,640 mcg (1,367%) | 133 mg (148%) | 6.2 mg (34%) | 152 mcg (38%) |
| Cilantro, coriander leaves (169997) | 23 | 310 mcg (258%) | 27 mg (30%) | 1.77 mg (10%) | 62 mcg (16%) |
| Basil (172232) | 23 | 414.8 mcg (346%) | 18 mg (20%) | 3.17 mg (18%) | 68 mcg (17%) |
| Spinach (168462) | 23 | 482.9 mcg (402%) | 28.1 mg (31%) | 2.71 mg (15%) | 194 mcg (49%) |
Gram for gram, parsley carries more vitamin K and vitamin C than raw spinach in USDA data. For more foods in each category, see our guides to vitamin C foods and iron-rich foods; parsley’s iron is the non-heme plant form, which the iron guide explains is absorbed better alongside vitamin C, something parsley happens to supply too. Our greens guide and kale guide cover the larger leafy vegetables.
Parsley, vitamin K and blood thinners
Vitamin K helps make proteins involved in blood clotting, which is why it matters for anyone taking warfarin (Coumadin). The NIH Office of Dietary Supplements calls the vitamin K and warfarin interaction serious and potentially dangerous, and says people on warfarin need to keep their intake of vitamin K from food and supplements consistent, because sudden changes can raise or lower the drug’s effect. MedlinePlus advises eating consistent amounts of vitamin K foods week to week and talking to your doctor before changing your diet.
- A sprinkle of parsley on a plate is a small, steady amount; a big bowl of tabbouleh or a parsley smoothie is a large swing.
- Parsley juice, green powders and parsley capsules can carry concentrated vitamin K. Check the label and tell your clinician or anticoagulation clinic before starting them.
- Do not stop or start eating parsley-heavy dishes suddenly without talking to the clinician who manages your warfarin.
Our guide to vitamin K in foods lists other high-vitamin-K vegetables, with the same USDA figure for parsley sprigs used here.
Parsley benefits: what the research shows
Beyond its USDA nutrient profile, evidence for specific parsley benefits in people is limited:
- Traditional diuretic use: parsley has a long folk history as a “water pill” and for kidney complaints. Two 2024 reviews summarize this use and the supporting lab and animal studies, and both point to gaps in human research. There are no good human trials showing parsley removes water weight or dissolves kidney stones. Our water pills guide explains why fluid loss is not fat loss.
- Plant compounds: parsley contains flavonoids, other phenolic compounds and volatile oils, studied in the lab for antioxidant activity. Lab results do not show an effect from eating parsley.
- Dietary pattern: herbs like parsley are a feature of Mediterranean cooking, and our Mediterranean diet guide covers the research on that pattern as a whole. Herbs also add flavor without salt, a point our low-sodium foods guide makes.
Safety: oils, pregnancy and fresh herbs
- Food amounts: parsley used as an herb or in salads is a normal food for most people. Parsley is not one of the nine major food allergens that US labels must declare, though any food can cause a reaction.
- Parsley seed oil and extracts: concentrated parsley oil and seed extracts contain apiole, a compound a 2021 review lists among essential-oil constituents of concern in pregnancy, including risk of miscarriage. These products are not food. Avoid them if pregnant or trying to conceive, and ask a clinician before using any concentrated herbal product.
- Rinse fresh parsley: in July and August 1998, eight restaurant-linked Shigella outbreaks in the US and Canada were traced to chopped, uncooked curly parsley from one farm, according to a CDC report. A follow-up lab study found the bacteria multiplied quickly on chopped parsley left at room temperature. Rinse fresh parsley under running water, chop it close to serving time and keep chopped herbs refrigerated.
- Warfarin: see the vitamin K section above.
Our sibling guide to cloves covers a dried spice where the safety story is about a concentrated oil too.
Frequently Asked Questions
What are the main parsley benefits?
In USDA data, parsley is very rich in vitamin K and vitamin C and adds vitamin A, folate and iron for very few calories. Claims about detox, kidneys or water weight rest on traditional use and animal studies.
Is curly or flat leaf parsley more nutritious?
There is no official answer: USDA lists fresh parsley as a single food. The difference is flavor and texture, with flat leaf parsley stronger and curly parsley milder.
Is dried parsley as healthy as fresh?
Dried parsley keeps some vitamin K and minerals but far less vitamin C per spoonful. Fresh parsley used in larger amounts supplies much more.
Can I eat parsley if I take warfarin?
Many people on warfarin eat parsley, but the key is a consistent vitamin K intake. Talk to the clinician who manages your warfarin before making big changes.
Is parsley a diuretic?
Parsley is used traditionally as one, and animal studies support some effect, but there are no good human trials. Fluid loss is not fat loss.
Is parsley safe during pregnancy?
Parsley in normal food amounts is a common part of many diets. Concentrated parsley seed oil and extracts are different products and should be avoided in pregnancy; ask your clinician.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cloves: Spice Benefits, Nutrition and Clove Oil Safety, Cilantro Benefits, Nutrition and Why It Tastes Like Soap, Foods High in Vitamin K: USDA List, K1 vs K2 and Warfarin Notes.