Parsley vs spinach: which is healthier?
They are about equally nutrient-dense: parsley scores 99/100 and spinach 100/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Parsley
36 kcal per 100 g. 2 tbsp chopped: 8 g
Spinach
23 kcal per 100 g. 1 cup raw: 30 g
Which to pick for your goal
- Fewer caloriesSpinach36 vs 23 kcal per 100 g
- More proteinAbout even3 vs 2.9 g per 100 g
- More fiberParsley3.3 vs 2.2 g per 100 g
- Less sugarAbout even0.8 vs 0.4 g per 100 g
- More potassiumAbout even554 vs 558 mg per 100 g
- Less saturated fatAbout even0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Parsley, 100 g | Spinach, 100 g | Parsley, 8 g | Spinach, 30 g |
|---|---|---|---|---|
| Calories | 36 kcal | 23 kcal | 3 kcal | 7 kcal |
| Protein | 3 g | 2.9 g | 0.2 g | 0.9 g |
| Carbohydrates | 6.3 g | 3.6 g | 0.5 g | 1.1 g |
| Sugars | 0.8 g | 0.4 g | <0.1 g | 0.1 g |
| Fiber | 3.3 g | 2.2 g | 0.3 g | 0.7 g |
| Fat | 0.8 g | 0.4 g | <0.1 g | 0.1 g |
| Saturated fat | 0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 133 mg | 28 mg | 11 mg | 8.4 mg |
| Vitamin A | 421 µg | 469 µg | 34 µg | 141 µg |
| Potassium | 554 mg | 558 mg | 44 mg | 167 mg |
| Iron | 6.2 mg | 2.7 mg | 0.5 mg | 0.8 mg |
| Calcium | 138 mg | 99 mg | 11 mg | 30 mg |
| Magnesium | 50 mg | 79 mg | 4 mg | 24 mg |
| Sodium | 56 mg | 79 mg | 4.5 mg | 24 mg |
Last updated . Scores use the HowHealthyIs Score method.