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Parsley: Fiber Breakdown, Calories, and Daily Value

Delicate greens with very high micronutrient density: vitamin K1 and apigenin. Fiber profile and metabolic effects.

🌿

🌿 1 small bunch (~20 g / 0.7 oz)

Greens

🌿 Dietary Fiber

1 small bunch (~20 g / 0.7 oz) 0.7 g

Soluble

0.14 g (20%)

Insoluble

0.56 g (80%)

Per 100g: 3.3 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 small bunch (~20 g / 0.7 oz) 7.2 kcal

Per 100g: 36.0 kcal

A 20 g serving has just 7.2 kcal, but parsley adds vitamin K1, apigenin, and fresh flavor without a meaningful energy load.

⚡ Glycemic Index (GI)

1 small bunch (~20 g / 0.7 oz) 15 (Low)

Per 100g: 15

GI 15: very low. A normal serving has almost no glycemic load.

💡 Popular parsley types and varieties

Fiber per 100 g is similar across types, but leaves, stems, and roots feel different

🌿 Flat-leaf parsley: tender, fragrant leaves — best for fresh servings and finished dishes.

🌱 Curly parsley: denser and more decorative, often used as garnish, but also great in salads.

🥕 Root parsley: dense root and tougher stems add more insoluble fiber; chop finely or cook.

✨ For a realistic serving, think of a small fresh bunch; if your digestive system is sensitive, trim the tougher stems.

⚡ Quick Fiber Calculator (Parsley)

One click, no registration

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🟢 You ate 0.7 g of fiber — that is 2% of your daily norm (30 g)!

How Fiber and Nutrients in Parsley Support Daily Wellness

How parsley supports weight management

A normal serving of parsley is not a major fiber source, so it won't replace filling foods. But it adds volume, flavor, and very few calories, helping you make meals more satisfying without piling on energy.

Satiety Score

★ ★ ☆ ☆ ☆ 2.5 / 5.0

Light fullness support from low calories and fresh flavor

Caloric Density 7.2 kcal

Very low calorie density

Effect on digestion and stomach comfort

Parsley is mostly insoluble fiber, which can gently support regularity when you're also eating plenty of vegetables and fluids. It is near neutral in acidity (about pH 5.7–6.2) and is generally low in FODMAPs in common portions, so adding it modestly to finished meals usually doesn't trigger acid irritation or bloating.

Stomach «Softness» Scale

Irritating 7 / 10 (usually comfortable, but tough stems can bother some people) Ideal

GI Stimulation Score 🌿 Gentle digestion rhythm Near-neutral, low-FODMAP greens; leaves are usually well tolerated.

Microbiome fermentation and glycemic profile

🩸 Microbiome support
Gut bacteria can ferment a small share of the soluble fiber (pectin) into short-chain fatty acids.

🛡️ Butyrate production
Short-chain fatty acids, especially butyrate, help nourish the colon lining and support its barrier function.

🌿 Blood-sugar shield
Parsley has a very low GI and nearly zero glycemic load, so it doesn't cause sharp sugar spikes.

Prebiotic value

Fiber 0.7 g Low FODMAP

Feeds friendly bacteria

Glycemic buffer 🛡️ Nearly zero glycemic load No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Parsley

🥗 Raw form

Fresh greens (maximum flavor and micronutrients)

Whole structure: Tender leaves need only light chewing, while tougher stems are best trimmed or finely chopped.
Vitamin package: Fresh parsley is rich in vitamin K1 and apigenin, a plant antioxidant; skipping heavy heat helps preserve some heat-sensitive nutrients.
Slow breakdown: Insoluble cell walls digest slowly, but a normal serving doesn't create a big fullness effect.

🔥 Thermal processing

After cooking

Softened cell walls: Brief heating or adding parsley at the end of cooking softens stems and reduces mechanical irritation.
Better nutrient release: Some antioxidants and fat-soluble compounds may be released more easily from plant cells with heat and dietary fat.
Easier to tolerate: Finely chopped leaves after gentle cooking are usually more comfortable for sensitive stomachs.

Culinary Constructor & Alternatives

Best Food Combinations with Parsley

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Micronutrient Boost

Hearty Parsley & Chickpea Salad

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Parsley Ingredient

+0.7 g

🍲

Chickpeas Ingredient

+11.4 g

🍅

Tomato Ingredient

+1.8 g

🟢 Total in plate: 13.9 g of fiber (46% of norm)

💡 Quick prep: Parsley isn't just a garnish — it brings 3+ g of fiber per 100 g and a big dose of vitamins K and C. Toss it with chickpeas, tomatoes, lemon, and olive oil for a satisfying lunch.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Arugula 1.6 g / 100g 🌿 Dill 2.1 g / 100g 🌱 Green Onion 2.6 g / 100g 🥬 Iceberg Lettuce 1.2 g / 100g