Herbs & Spices

Parsley (Dried)

Health
ScoreA+

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 density31

Protein quality12

Fiber content10

Healthy fats6

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per a pinch (2 g)

Vitamin K 27%Iron 11%Manganese 8.5%Vitamin C 2.8%Magnesium 1.9%

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 evidence

Among 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 evidence

Apigenin and luteolin scavenge free radicals and inhibit NF-κB and inflammatory enzyme activity

Supports healthy fluid balance

limited evidence

Parsley'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 evidence

High 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: Parsley's nutrients have no circadian dependency and benefit from consistent daily inclusion.
·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