Raw salsify
Nutrition facts per 3.5 oz (100 g) and per 1 cup slices · Vegetables and Vegetable Products
3.5 oz (100 g) of Salsify, raw provides 82 calories, 3.3 g protein, 0.2 g fat and 18.6 g carbohydrate (3.3 g fiber).
Protein 15%Fat 2%Carbohydrate 83%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw salsify?
1 cup slices (4.7 oz, 133 g) of Salsify, raw has 109 calories. Per 3.5 oz (100 g): 82 calories.
How much protein is in 1 cup of raw salsify?
1 cup slices (4.7 oz, 133 g) has 4.4 g of protein. Per 3.5 oz (100 g): 3.3 g.
How many carbs are in 1 cup of raw salsify?
1 cup slices (4.7 oz, 133 g) has 24.7 g of total carbohydrate, including 4.4 g of fiber, so about 20.3 g of net carbs. Per 3.5 oz (100 g): 18.6 g carbohydrate and 3.3 g fiber.
How much fat is in 1 cup of raw salsify?
1 cup slices (4.7 oz, 133 g) has 0.27 g of fat. Per 3.5 oz (100 g): 0.2 g.
Sugar, sodium and minerals in 1 cup of raw salsify
Per 1 cup slices (4.7 oz, 133 g):
- Sodium: 27 mg (about 0.1 g of salt), 1% DV
- Potassium: 505 mg, 11% DV
- Iron: 0.9 mg, 5% DV
- Calcium: 80 mg, 6% DV
What is raw salsify high in?
Per 1 cup slices (4.7 oz, 133 g):
- Riboflavin (B2): 0.3 mg, 23% DV
- Vitamin B6: 0.4 mg, 22% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Riboflavin (B2): 0.22 mg per 3.5 oz (100 g) — 17% of the Daily Value. Other top sources →
- Vitamin B6: 0.28 mg per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
- Dietary fiber: 3.3 g per 3.5 oz (100 g) — 12% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (133 g) | % DV per 1 cup slices |
|---|---|---|---|
| Energy | 82 kcal | 109 kcal | |
| Protein | 3.3 g | 4.39 g | 9% |
| Total fat | 0.2 g | 0.27 g | 0% |
| Saturated fat | — g | — | |
| Monounsaturated fat | — g | — | |
| Polyunsaturated fat | — g | — | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 18.6 g | 24.7 g | 9% |
| Dietary fiber | 3.3 g | 4.39 g | 16% |
| Sugars (total) | — g | — | |
| Water | 77 g | 102.4 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (133 g) | % DV per 1 cup slices |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0 mcg | 0% |
| Vitamin C | 8 mg | 10.6 mg | 12% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.08 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.22 mg | 0.29 mg | 23% |
| Niacin (B3) | 0.5 mg | 0.67 mg | 4% |
| Vitamin B6 | 0.28 mg | 0.37 mg | 22% |
| Folate | 26 mcg | 34.6 mcg | 9% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (133 g) | % DV per 1 cup slices |
|---|---|---|---|
| Calcium | 60 mg | 79.8 mg | 6% |
| Iron | 0.7 mg | 0.93 mg | 5% |
| Magnesium | 23 mg | 30.6 mg | 7% |
| Phosphorus | 75 mg | 99.8 mg | 8% |
| Potassium | 380 mg | 505.4 mg | 11% |
| Sodium | 20 mg | 26.6 mg | 1% |
| Zinc | 0.38 mg | 0.51 mg | 5% |
| Copper | 0.09 mg | 0.12 mg | 13% |
| Selenium | 0.8 mcg | 1.06 mcg | 2% |
Other entries for salsify
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Salsify, cooked | 89 | 2.65 g | 2.71 g | 14.9 g |
| Salsify, cooked, boiled, drained, with salt | 68 | 2.73 g | 0.17 g | 15.4 g |
| Salsify, cooked, boiled, drained, without salt | 68 | 2.73 g | 0.17 g | 15.4 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Vegetables and Vegetable Products
- Raw pumpkin flowers
- Canned pumpkin pie mix
- Raw sprouted radish seeds
- Raw sesbania flower
- Spinach souffle
- Baby spinach
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169277. Described in USDA as Salsify, (vegetable oyster), raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup slices" = 133 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd