Dried Parsley
| Nutrient |
Amount per 100 g |
|---|---|
| Calories |
295 kcal |
| Protein |
22 g |
| Total Fat |
6 g |
| Saturated Fat |
1 g |
| Carbohydrates |
64 g |
| Fiber |
39 g |
| Sugars |
0 g |
| Vitamin A |
10,000–15,000 IU (supports eye health, skin health, and immunity) |
| Vitamin C |
133 mg (supports immunity, skin health, and iron absorption) |
| Vitamin E |
10 mg (antioxidant that helps protect cells from oxidative damage) |
| Folate |
200 mcg (important for cell growth and DNA synthesis) |
| Vitamin B6 |
0.6 mg (supports metabolism and brain function) |
| Calcium |
1,400 mg (supports bone health and muscle function) |
| Iron |
15 mg (important for oxygen transport in the blood) |
| Magnesium |
200 mg (supports nerve and muscle function) |
| Potassium |
1,400 mg (helps with blood pressure regulation) |
| Zinc |
4 mg (supports immune function) |
Dried parsley offers many of the same health benefits as fresh parsley but in a more concentrated form, making it an excellent pantry staple for seasoning. It’s commonly used in Mediterranean, Middle Eastern, and European dishes, and it’s especially popular in soups, sauces, salads, and as a garnish.
Key Nutrients and Health Benefits
High in Vitamins:
- Vitamin A: Dried parsley is an excellent source of Vitamin A, which is essential for maintaining healthy vision, immune function, and skin health.
- Vitamin C: This herb is also a good source of Vitamin C, which promotes a healthy immune system, boosts collagen production, and helps protect against free radical damage.
- Vitamin K: Dried parsley is a powerhouse of Vitamin K, which is crucial for proper blood clotting and bone health.
Mineral-Rich:
- Calcium: Dried parsley provides a significant amount of calcium, which helps maintain strong bones and teeth and is vital for nerve function and muscle contraction.
- Iron: Parsley is a great plant-based source of iron, which is important for the production of hemoglobin and the transport of oxygen in the blood.
- Magnesium: Parsley contains magnesium, which supports over 300 biochemical reactions in the body, including muscle and nerve function, as well as maintaining a steady heart rhythm.
- Potassium: The herb is rich in potassium, which helps manage blood pressure and muscle function.
Antioxidant Properties:
- Dried parsley is loaded with antioxidants, such as flavonoids, carotenoids, and phenolic compounds. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation.
Digestive Health:
- Parsley is a natural diuretic, which can help promote kidney function and reduce water retention. It is also known to soothe the digestive tract, reduce bloating, and promote healthy digestion.
- The herb is often used in traditional medicine as a remedy for indigestion, gas, and bloating.
Anti-inflammatory:
- Parsley contains compounds that have anti-inflammatory effects, which may help relieve symptoms of conditions like arthritis and other inflammatory diseases.
Rich in Fiber:
- The high fiber content in dried parsley supports digestive health by promoting regular bowel movements, preventing constipation, and supporting the gut microbiome.
Uses of Dried Parsley
- Culinary Applications:
- Dried parsley has a slightly more intense flavor than fresh parsley, making it a great addition to many cooked dishes. It is typically added at the end of cooking to retain its flavor, but can also be used during the cooking process for deeper infusion.
- Soups and Stews: Dried parsley is a staple in many soups and stews, such as chicken soup, vegetable soup, or lentil stew. It adds a fresh, herbal note and enhances the overall flavor
- Sauces and Gravies: Parsley is often added to tomato sauces, meat gravies, or white sauces. It pairs well with garlic, onions, and other herbs like thyme and oregano.
- Salads and Dressings: Dried parsley can be sprinkled over salads or mixed into salad dressings, such as vinaigrettes, to add a burst of flavor. It’s especially useful in Greek, Mediterranean, and Middle Eastern-inspired salads.
- Meat Dishes: Dried parsley complements many types of meat, including chicken, lamb, and beef. It can be used in marinades, rubs, or as a garnish for grilled meats.
- Potatoes and Vegetables: Parsley can be added to roasted or mashed potatoes, or sprinkled over sautéed vegetables for a fresh herbal taste. It’s a great addition to vegetable soups, roasted carrots, or roasted cauliflower.
- Rice and Grains: Dried parsley is often used in rice dishes, pilafs, or quinoa to add a refreshing flavor. It pairs well with lemon and garlic in these dishes.
- Herb Blends: Dried parsley is an essential ingredient in many herb blends such as Italian seasoning, Herbes de Provence, and bouquet garni. It is often used in herb butter and herb salts.
- Medicinal and Health Uses:
- Digestive Health: Dried parsley is commonly used as an herbal remedy to relieve digestive issues like bloating, indigestion, and gas. Drinking parsley tea or adding parsley to meals can help promote digestion and soothe an upset stomach.
- Kidney Health: Parsley is often used as a natural diuretic, which helps increase urine production and promotes the elimination of toxins. It can support kidney health and reduce water retention in the body.
- Anti-inflammatory: Parsley’s anti-inflammatory properties can help reduce symptoms of conditions like arthritis and muscle pain. It can be consumed as part of a regular diet to provide long-term inflammation relief.
- Rich in Chlorophyll: Parsley is high in chlorophyll, which has been linked to detoxification, improved digestion, and increased oxygen levels in the blood.
- Beauty and Skin Care:
- Anti-aging: Parsley contains antioxidants like Vitamin C and Vitamin A, which help fight free radicals and prevent signs of aging. Parsley extracts are used in some skincare products designed to reduce the appearance of wrinkles and fine lines.
- Brightens Skin: The Vitamin C and Vitamin K in parsley are beneficial for skin health. Vitamin C helps brighten the skin and fade dark spots, while Vitamin K can help reduce the appearance of under-eye circles and promote overall skin health.
- Hair Health: Parsley is thought to promote healthy hair due to its Vitamin A, Vitamin C, and iron content. Some people use parsley tea as a natural rinse to improve hair shine and reduce dandruff.
- Natural Pest Repellent:
- Insect Repellent: Dried parsley is sometimes used in natural insect-repelling sprays. You can boil dried parsley in water and use the mixture to ward off mosquitoes and other pests.
