Calories in boiled salsify: 23 kcal per 100 g

Q: How many calories are in a portion of salsify?

A typical portion (80 g, one of your five a day) gives 18 kcal. Per 100 g the figure is 23 kcal.

Q: Does boiling change the vitamin C in salsify?

Yes. Per 100 g, vitamin C goes from 3 mg raw to 1 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals does salsify have most of?

By share of the daily reference intake: folate (0.025 mg, 13 %), potassium (200 mg, 10 %) and iron (0.7 mg, 5 %) per 100 g.

Q: Is salsify high in fibre?

It is a source of fibre (3.5 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.32 gFat

0.88 gProtein

6.9 gCarbohydrate

2.8 gFibre

67.4 gWater

1.7 gMinerals and the rest

0.32 gFat
0.88 gProtein
6.9 gCarbohydrate
2.8 gFibre
67.4 gWater
1.7 gMinerals and the rest

Below average for vegetables

Salsify is 23 kcal per 100 g. The 240 vegetables in this database average 59.9.

Salsify23

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion1.1 g

Salt, per portion0.01 g

Vitamins and minerals in salsify

None of the 16 reaches the “source of” level. Folate comes closest at 13 % per 100 g.

10 %

Folate

0.02 mg in an 80 g portion

103rd of 189 vegetables

Folate is below the 15 % “source of” level in salsify, so no function line applies.

Potassium160 mg8 %

Iron0.56 mg4 %

Calcium30.4 mg3.8 %

Phosphorus26.4 mg3.8 %

Chloride28 mg3.5 %

Only a trace

Riboflavin

None recorded

Vitamin D
Vitamin B12

Show all 16 with amounts

Folate0.02 mg, 10 %

Potassium160 mg, 8 %

Iron0.56 mg, 4 %

Calcium30.4 mg, 3.8 %

Phosphorus26.4 mg, 3.8 %

Chloride28 mg, 3.5 %

Magnesium12.8 mg, 3.4 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Vitamin B60.04 mg, 2.9 %

Zinc0.24 mg, 2.4 %

Niacin (vitamin B3)0.32 mg, 2 %

Vitamin C0.8 mg, 1 %

Copper0.01 mg, 0.8 %

Vitamin A0.0024 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What salsify doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.3 % of the vitamin C reference intake and 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin salsify

Find it inBloater, grilled500 % per 100 g

Vitamin C

1.3%in salsify, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%in salsify, per 100 g

Find it inOysters, raw592 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Salsify against other vegetables

Per 100 g, broccoli (green, raw) has the most folate in this comparison, followed by pepper (capsicum, red, raw).

0.095mg

0.075mg

0.04mg

0.038mg

0.025mg

0.017mg

Broccoli, green, raw+0.07 mg

Pepper, capsicum, red, raw+0.05 mg

Mushrooms, white, raw+0.015 mg

Radish, white/mooli, raw+0.013 mg

Salsify, flesh only, boiled in unsalted waterthis page

Squash, acorn, raw−0.008 mg

All values per 100 g, from the same dataset. Differences are against salsify.

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Questions about salsify

The questions people ask about salsify, answered from the dataset.

How many calories are in a portion of salsify?

A typical portion (80 g, one of your five a day) gives 18 kcal. Per 100 g the figure is 23 kcal.

Does boiling change the vitamin C in salsify?

Yes. Per 100 g, vitamin C goes from 3 mg raw to 1 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does salsify have most of?

By share of the daily reference intake: folate (0.025 mg, 13 %), potassium (200 mg, 10 %) and iron (0.7 mg, 5 %) per 100 g.

Is salsify high in fibre?

It is a source of fibre (3.5 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-601, Salsify, flesh only, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: IIFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Salsify). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.