Parsley
Routinely relegated to garnish duty, but by weight one of the densest sources of vitamin K and iron in the produce aisle.
Bone Health
Detox
Heart Health
Parsley is far more than a garnish — by weight, it’s one of the most concentrated vitamin K sources in the produce aisle, alongside meaningful vitamin C and iron. Its volatile oils, including myristicin and apiole, have been studied for antioxidant activity. Use it generously in tabbouleh, chimichurri, or stirred into soups just before serving.
Parsley
Per
1 cup, chopped, raw (60g)
Calories
22
Vitamin K
820%
Vitamin A
28%
Vitamin C
89%
Vitamin B12
0%
Vitamin D
0%
Iron
21%
Magnesium
7%
Potassium
7%
Calcium
6%
Fiber
2.0g
Nutrition Highlights
Vitamin K, vitamin C, iron, folate
—
Nutrition Density Score (ANDI Score)
Not officially rated
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Add chopped parsley at the very end of cooking, or use it raw — heat degrades some of its volatile aromatic oils and vitamin C.
Absorption Boost
Its own vitamin C content — helps the leaves’ non-heme iron absorb better
Healthy fats — aids absorption of the fat-soluble vitamin K
Use Caution If
You take warfarin or other blood thinners — exceptionally high vitamin K content; keep intake consistent rather than eating large amounts irregularly
You’re pregnant — culinary amounts are fine, but avoid medicinal or concentrated parsley extracts/oil
Storage
Store stems-down in a glass of water in the refrigerator, loosely covered with a bag like a small bouquet; it stays fresh for 1–2 weeks this way.
Biomarkers to Track
Subjective
(Daily)
Breath freshness
Digestive comfort
Objective
(Quarterly)
Vitamin K and INR status
Iron panel (ferritin)