Herbs & Spices
Parsley (Dried)
96Health
Score
A+Score
Dried parsley is an extraordinarily vitamin-K-dense herb, also rich in iron, vitamin A, and the flavonoid apigenin with antioxidant and anti-inflammatory activity.
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Why Parsley (Dried) scores 96
Nutrient density35
Protein quality12
Fiber content10
Healthy fats7
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin K1366.7Iron543.7Manganese426.5Vitamin C138.9Magnesium95.2
Nutrition
per_100g
292
Calories
26.6g
Protein
50.6g
Carbs
5.5g
Fat
26.7g
Fiber
Health benefits
Delivers exceptional vitamin K for bone and cardiovascular health
strong evidenceAmong the most vitamin-K-dense foods, parsley activates osteocalcin and matrix Gla protein, supporting bone mineralization and inhibiting arterial calcification
Provides antioxidant and anti-inflammatory protection
moderate evidenceApigenin and luteolin scavenge free radicals and inhibit NF-κB and inflammatory enzyme activity
Supports healthy fluid balance
limited evidenceParsley's volatile oils and high potassium exert a mild natriuretic and diuretic effect, a long-standing traditional use
Contributes iron and vitamin C for blood health
moderate evidenceHigh iron paired with abundant vitamin C in the same herb enhances non-heme iron absorption and hemoglobin formation
Pairs well with
- ·Pair with iron-rich beans and grains because parsley's own vitamin C boosts absorption of non-heme iron in the meal
- ·Combine with garlic and lemon (as in gremolata or tabbouleh) where its flavonoids and brightness lift rich dishes
- ·Add to fat-containing dishes because vitamin K and the flavonoids are better absorbed with dietary fat
Practical tips
- ·Best timing: anytime
- ·Use dried parsley at about one-third the volume of fresh, as drying concentrates its flavor and nutrients
- ·Rehydrate in a little warm liquid before adding to cold dishes for better texture and flavor release
- ·Store airtight away from light; the bright green color fades as antioxidants degrade with age
