Calories in salsify: 27 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 22 kcal. Per 100 g the figure is 27 kcal.

Q: Is salsify a source of folate?

It is a source of folate: 0.057 mg per 100 g, 28 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

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

By share of the daily reference intake: folate (0.057 mg, 28 %), manganese (0.4 mg, 20 %) and potassium (310 mg, 16 %) per 100 g.

Q: Is salsify high in fibre?

It is a source of fibre (3.2 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. The rest is 8.2 g carbohydrate and 2.6 g fibre.

0.24 gFat

1 gProtein

8.2 gCarbohydrate

2.6 gFibre

66.6 gWater

1.4 gMinerals and the rest

0.24 gFat
1 gProtein
8.2 gCarbohydrate
2.6 gFibre
66.6 gWater
1.4 gMinerals and the rest

Below average for vegetables

Salsify is 27 kcal per 100 g. The 240 vegetables in this database average 59.9.

Salsify27

Vegetables average59.9

Low in sugar, almost no salt

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

Sugars, per portion1.2 g

Salt, per portion0.01 g

Vitamins and minerals in salsify

Nothing reaches the “high in” level, but three of the 18 count as a source, led by folate.

23 %

Folate

0.0456 mg in an 80 g portion

47th of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Manganese0.32 mg16 %

Potassium248 mg12 %

Iron0.72 mg5.1 %

Phosphorus33.6 mg4.8 %

Thiamin (vitamin B1)0.05 mg4.4 %

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Folate0.0456 mg, 23 %

Manganese0.32 mg, 16 %

Potassium248 mg, 12 %

Iron0.72 mg, 5.1 %

Phosphorus33.6 mg, 4.8 %

Thiamin (vitamin B1)0.05 mg, 4.4 %

Magnesium16 mg, 4.3 %

Calcium33.6 mg, 4.2 %

Vitamin B60.06 mg, 4 %

Chloride29.6 mg, 3.7 %

Vitamin C2.4 mg, 3 %

Niacin (vitamin B3)0.32 mg, 2 %

Zinc0.16 mg, 1.6 %

Copper0.01 mg, 0.8 %

Riboflavin (vitamin B2)0.01 mg, 0.6 %

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”.

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

No recorded vitamin D, and only 2 % of the zinc reference intake and 3.8 % of the vitamin C reference intake per 100 g.

Vitamin D

0mgin salsify

Find it inBloater, grilled500 % per 100 g

Zinc

2%in salsify, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin C

3.8%in salsify, per 100 g

Find it inCherries, West Indian2150 % per 100 g

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Made in Cambridgeshire

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

Salsify against other vegetables

Salsify comes second for folate here, just behind curly kale (raw).

0.12mg

0.057mg

0.052mg

0.044mg

0.039mg

0.034mg

Curly kale, raw+0.063 mg

Salsify, flesh only, rawthis page

Spinach, frozen, boiled−0.005 mg

Matoki, boiled−0.013 mg

Taro leaves, raw−0.018 mg

Broccoli, green, boiled−0.023 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 22 kcal. Per 100 g the figure is 27 kcal.

Is salsify a source of folate?

It is a source of folate: 0.057 mg per 100 g, 28 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does salsify have most of?

By share of the daily reference intake: folate (0.057 mg, 28 %), manganese (0.4 mg, 20 %) and potassium (310 mg, 16 %) per 100 g.

Is salsify high in fibre?

It is a source of fibre (3.2 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 13-334, Salsify, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. 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. Edible proportion: 59 % of the weight as bought is eaten. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.