Is Parsley low in Salicylates?

Herbs and spices are known to be very high in salicylates and need to be reduced or excluded when you have a salicylate sensitivity, depending on your personal level of reactivity to salicylates. Parsley is unique as it is not as high in salicylates as other herbs and spices. Parsley, in normal amounts is actually high in salicylates, but not as high as other herbs.

Unlike almost all other herbs, parsley can be used safely in small amounts, making it a useful option for those managing salicylate sensitivity. Parsley can be added to meals to impart flavour but there are a few points to be mindful of when using parsley as part of your low salicylate diet.

Fresh parsley leaves on a wooden cutting board

What Are Salicylates and Why Do They Matter?

Salicylates are natural chemicals found in many fruits, vegetables, herbs, and spices. They are related to aspirin and can cause reactions in sensitive individuals. Symptoms of salicylate intolerance include headaches, stomach pain, skin rashes, and asthma-like symptoms. Because salicylates are widespread in foods, managing intake can be challenging.

Almost all herbs contain very high levels of salicylates, which limits their use for people on a low salicylate diet. This diet aims to reduce salicylate intake to avoid triggering symptoms. Parsley stands out because it contains low salicylate levels in small amounts, allowing it to be used to add flavour when flavour can be in short supply in this diet.

Why Parsley Is Different from Other Herbs

Parsley’s salicylate content depends on the amount consumed:

• Small amounts of parsley (such as a pinch) have a low salicylate content.

• Large amounts of parsley contain high levels of salicylate.

  
  

This dual nature makes parsley unique. It can be part of a low salicylate diet when used mindfully.

Other herbs such as fresh and dried all spice, chilli, coriander, curry leaves, ginger, lemongrass, lime leaves, mint, oregano, peppermint, rosemary, sage, tarragion and thyme are all very high in salicylates so even when used in small amounts will provide salicylate to a level that may not be tolerated, especially when dried as this concentrates the salicylate content.

Spices such as fresh or dried all spice, asafoetida powder, cardamon, cinnamon, cloves, coriander, cumin, curry powder, fennel, fenugreek, ginger, mustard, nutmeg, paprika, pepper, star anise and turmeric are also very high in salicylates, especially when dried.

Nutritional Value of Parsley

Parsley is a nutrient-dense food but with a pinch of parsley generally considered to weigh less than 0.5 grams (ie less than 1/2 gram), the nutritonal value is limited. This small amount does provide 1mg of vitamin C which shows how vitamin C rich this herb is. Parsley is considered one of the richest dietary sources of Vitamin K, but again, only a small contribution will be made with a pinch of parsley.

How to Use Parsley on a Low Salicylate Diet

To enjoy parsley without risking symptoms, consider these tips:

• Use fresh parsley in small quantities. Adding a sprinkle per dish to boost flavour without boosting salicylate content.

• Avoid large servings. Recipes calling for large amounts of parsley may exceed tolerated salicylate levels.

• Combine with other low salicylate flavours: chives, garlic, spring onion (green ow white part) and pure (not imitation) saffron threads. This helps add flavor variety without increasing salicylate intake.

  
  

Parsley in Everyday Cooking for Low Salicylate Diets

Here are practical ways to incorporate parsley safely:

• Garnish soups with a small sprinkle of chopped parsley

• Mix through a mince or chickpea or lentil patty or sprinkle on top of other items in a home made burger

• Sprinkle parsley on boiled or roasted potatoes with butter and garlic

• Soften butter and stir through chopped parsley and garlic for a flavour boost

• Add to a white or creamy sauce

• Sprinkle through a home made bread recipe

• Sprinkle on grilled or oven baked fish

• Add to your home made mayonnaise

• Mix through mashed potatoes

• Sprinkle on top of home made hummus

• Use for a garnish for a home made cocktail.

  
  

Storing Parsley

Washed and dried parsley leaves will keep for a week, refrigerated. Store it wrapped in damp, rolled towels placed in a zippered plastic bag. Or stand the whole bunch (with the stems trimmed) in a cup or jar with some water in the bottom.

• Chopped parsley will keep 2-3 days in the refrigerator, covered.

• Dried parsley: Leave chopped parsley on a plate or shallow bowl at room temperature for a day or two. It will darken slightly in colour and and become dry to the touch.

• Freezing: Chopped parsley can be frozen in a small, airtight container up to one month. It will lose its fresh green color, but can still be used in cooked dishes. By using parsley thoughtfully, you can enjoy its fresh taste without compromising your low salicylate diet. As the low salicylate diet can be low in taste, any food that imparts taste without boosting salicylate content is a welcome addition to this diet.