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Salsify is a long, thin root vegetable with a mild, nutty flavor, sold in late fall and winter at farmers markets and specialty grocers. USDA still lists it under its old name, vegetable oyster. In USDA SR Legacy data, one cup of sliced raw salsify (133 g) has about 109 calories and 16% of the Daily Value for fiber, plus useful amounts of vitamin B6, riboflavin and potassium. Peer-reviewed studies describe salsify as rich in inulin-type fructans, a kind of fiber that gut bacteria ferment. Below are the full USDA numbers, how salsify compares with parsnips, what that fiber means for gas, and plain kitchen steps for how to cook salsify.
Peptide Labs does not sell salsify or salsify products. This article is general nutrition information, not medical advice.
Key Takeaways
- Salsify is the root of Tragopogon porrifolius, a member of the daisy family (Asteraceae) that USDA lists as introduced in North America.
- Per USDA SR Legacy, a cup of sliced raw salsify has about 109 calories, 16% of the Daily Value for fiber, 22% for vitamin B6 and 23% for riboflavin.
- A peer-reviewed study describes salsify as a root high in naturally occurring fructooligosaccharides; USDA gives no inulin value for it.
- Fructans are fermented in the large intestine and make gas in everyone; people with IBS may notice it more.
- Peeled salsify browns quickly, so cooks drop the pieces into water with lemon juice.
What is salsify?
Salsify is the taproot of Tragopogon porrifolius, a biennial plant that the USDA PLANTS database lists as introduced, not native, in Canada, Hawaii and the lower 48 states. Researchers call it white salsify and describe it as an edible member of the Asteraceae, the daisy family; in southern Italy it is grown as a vegetable and all parts of the plant are eaten. In stores you mostly see the root, which looks like a skinny, tan parsnip with small rootlets.
A second root, black salsify (Scorzonera hispanica), has dark skin and white flesh and is often sold under the same name. It is a different plant. The USDA values in this guide are for salsify as USDA names it, and USDA has no separate entry for black salsify.
What does salsify taste like?
Most cooks describe salsify as mild, nutty and faintly sweet, with an earthy note. Some cooks compare it to a delicate oyster flavor; others are reminded of artichoke hearts. Cooked salsify turns tender and creamy, a little like a parsnip with less sweetness. For a sweeter root, see our parsnips guide.
Salsify nutrition (USDA SR Legacy)
USDA SR Legacy lists raw and boiled salsify as separate entries. Percentages are of the FDA Daily Values used on food labels.
| Nutrient (USDA SR Legacy) | Raw, 1 cup sliced (133 g), FDC 169277 | Boiled, 1 cup sliced (135 g), FDC 169278 | Raw, per 100 g |
|---|---|---|---|
| Calories | 109 | 92 | 82 |
| Protein | 4.4 g (9%) | 3.7 g (7%) | 3.3 g (7%) |
| Carbohydrate | 24.7 g (9%) | 20.7 g (8%) | 18.6 g (7%) |
| Fiber | 4.4 g (16%) | 4.2 g (15%) | 3.3 g (12%) |
| Vitamin B6 | 0.37 mg (22%) | 0.29 mg (17%) | 0.28 mg (16%) |
| Riboflavin | 0.29 mg (23%) | 0.23 mg (18%) | 0.22 mg (17%) |
| Vitamin C | 10.6 mg (12%) | 6.2 mg (7%) | 8 mg (9%) |
| Potassium | 505 mg (11%) | 382 mg (8%) | 380 mg (8%) |
| Manganese | 0.36 mg (15%) | 0.28 mg (12%) | 0.27 mg (12%) |
| Copper | 0.12 mg (13%) | 0.09 mg (11%) | 0.09 mg (10%) |
| Folate | 35 mcg DFE (9%) | 20 mcg DFE (5%) | 26 mcg DFE (7%) |
| Phosphorus | 100 mg (8%) | 76 mg (6%) | 75 mg (6%) |
| Calcium | 80 mg (6%) | 63 mg (5%) | 60 mg (5%) |
| Iron | 0.9 mg (5%) | 0.7 mg (4%) | 0.7 mg (4%) |
| Sodium | 27 mg (1%) | 22 mg (1%) | 20 mg (1%) |
FDA label guidance counts 20% of the Daily Value or more in a serving as high and 5% or less as low. By that yardstick, a raw cup of salsify is high in vitamin B6 and riboflavin and low in sodium, and it is a good source of fiber in both forms. USDA lists no vitamin A in salsify and almost no vitamin K. The boiled values are for salsify cooked without salt; USDA’s salted entry has about 15% of the Daily Value for sodium per cup.
Salsify is a starchy root rather than a watery vegetable: it has about as many calories per 100 grams as parsnips in USDA data. Our high-fiber foods guide puts its fiber in context.
Salsify vs parsnip and other winter roots
Salsify often sits next to parsnips and sunchokes in the produce aisle. Here they are side by side, per 100 grams raw in USDA SR Legacy data.
| Per 100 g raw (USDA SR Legacy) | Salsify, FDC 169277 | Parsnips, FDC 170417 | Sunchokes, FDC 169236 |
|---|---|---|---|
| Calories | 82 | 75 | 73 |
| Protein | 3.3 g | 1.2 g | 2.0 g |
| Fiber | 3.3 g (12%) | 4.9 g (18%) | 1.6 g (6%) |
| Potassium | 380 mg (8%) | 375 mg (8%) | 429 mg (9%) |
| Vitamin C | 8 mg (9%) | 17 mg (19%) | 4 mg (4%) |
| Folate | 26 mcg DFE (7%) | 67 mcg DFE (17%) | 13 mcg DFE (3%) |
| Iron | 0.7 mg (4%) | 0.6 mg (3%) | 3.4 mg (19%) |
| Sodium | 20 mg (1%) | 10 mg (0%) | 4 mg (0%) |
Salsify has the most protein of the three, parsnips bring more vitamin C and folate, and sunchokes stand out for iron. One caution on the fiber row: classic fiber tests were not designed to capture inulin, so read these figures as a rough comparison.
Salsify fiber, fructans and gas
A 2002 study in the Journal of Nutrition describes salsify and gobo (burdock root) as root vegetables with high concentrations of naturally occurring fructooligosaccharides, and a 2019 peer-reviewed paper lists salsify with sunchokes as vegetables that contain inulin-type fructans. These are the same family of fibers sold as isolated inulin powders and found in burdock root. A 1995 review explained that classic dietary fiber methods did not measure inulin and oligofructose, so food tables often leave them out, and that storage and cooking can lower inulin content. USDA SR Legacy has an inulin field but reports no value for salsify, so this guide gives no inulin number.
Research on salsify itself is thin. In that 2002 study, infant stool samples fermented salsify puree in the lab no differently from carrot puree, measured by short-chain fatty acids. Most other salsify papers test plant extracts in cells or rats, and this guide does not turn those results into health promises. Our prebiotic foods guide covers the wider topic.
The practical point is gas. Monash University, which developed the low FODMAP diet, explains that fructans are fermented by bacteria in the large intestine, producing gas; this happens in everyone, and people with IBS can have a more sensitive gut. Monash does not list salsify by name, but its fructans are the same type. A study of inulin in healthy adults found slight increases in bloating and flatulence. If you follow a low FODMAP diet, ask your dietitian about salsify, and see our guides to gas and bloating and fiber side effects.
Is salsify healthy?
As a food, salsify is a fiber-rich root with very little sodium and fat, and it is not among the nine major food allergens under US law. Because studies describe it as fructan-rich, it can cause gas, especially if you are not used to it. People with IBS, or anyone told to follow a low FODMAP diet, should check with a clinician or registered dietitian before adding it.
How to cook salsify
- Scrub: rinse the roots under running water to remove soil, as CDC advises for all produce, and scrub with a brush.
- Peel: salsify releases a sticky, milky sap when cut, so many cooks wear gloves. A vegetable peeler works well on the thin skin.
- Stop browning: drop each peeled piece straight into a bowl of cold water with lemon juice or vinegar, because the cut flesh darkens within minutes.
- Boil or steam: cook pieces until a knife slides in easily, then toss with butter and herbs or mash with potatoes.
- Roast or saute: cut into sticks, coat with oil and roast until golden, or brown them in a pan.
- Soups and gratins: salsify blends into creamy soups and bakes well under a cheese or breadcrumb topping.
- Storing: keep unwashed roots wrapped in a damp towel inside a bag in the refrigerator.
Salsify shares the daisy family with cardoon, another Mediterranean vegetable; see our cardoon guide.
Frequently Asked Questions
What does salsify taste like?
Mild, nutty and slightly sweet, with an earthy note. Some cooks compare it to oysters (USDA still lists it as vegetable oyster) and others to artichoke hearts.
Is salsify healthy?
In USDA data it is a good source of fiber and, raw, high in vitamin B6 and riboflavin, with almost no sodium. Its fructans can cause gas, so people with IBS should ask a dietitian first.
Does salsify contain inulin?
Peer-reviewed papers describe salsify as rich in inulin-type fructans and fructooligosaccharides. USDA does not report an inulin value for it.
Can you eat salsify raw?
Yes, thin slices or grated salsify can be eaten raw, though most people cook it. Keep cut pieces in lemon water so they do not brown.
Is salsify the same as black salsify?
No. Black salsify (Scorzonera hispanica) is a different plant with dark skin, though it is cooked the same way and often sold under the same name.
How many calories are in salsify?
About 109 calories in a cup of sliced raw salsify and 92 in a cup of boiled salsify, in USDA SR Legacy data.
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: Cardoon: Nutrition, Taste and How to Cook the Stalks, Parsnips: Nutrition, Parsnips vs Carrots, Cooking and Safety, Prebiotic Fiber Supplements: Inulin, FOS and What the Research Shows.