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Food · Vegetables and Vegetable Products

Salsify nutrition facts

A typical portion of salsify (1 cup slices; 133 g, raw) has 110 calories and 4g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 68 calories (cooked, boiled, drained, without salt) to 89 (cooked).

Nutrition Facts

Serving size1 cup slices (133g)
Amount per serving
Calories110
% Daily Value*
Total Fat 0g0%
Saturated Fat not declared
Trans Fat 0g
Cholesterol 0mg0%
Sodium 25mg1%
Total Carbohydrate 25g9%
Dietary Fiber 4g16%
Total Sugars not declared
Includes Added Sugars not declared
Protein 4g9%
Vitamin D 0mcg0%
Calcium 80mg6%
Iron 0.9mg5%
Potassium 510mg11%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Salsify, (vegetable oyster), raw, scaled to the portion. Check the USDA record.

Protein per 100 g
3.3g
more than 32% of 8,218 USDA reference foods
Calories per 100 g
82
more than 23% of reference foods
Sodium per 100 g
20mg
more than 22% of reference foods

1 cup slices weighs 133 g in USDA's record for Salsify, (vegetable oyster), raw (FDC 169277); across 2 records of salsify USDA weighs it at 133 to 135 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 83% carbohydrate, 2% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Riboflavin0.3 mg in 1 cup slices (133 g), 23% of the Daily Value
  • Vitamin B60.4 mg in 1 cup slices (133 g), 22% of the Daily Value
  • Manganese0.4 mg in 1 cup slices (133 g), 15% of the Daily Value
  • Copper0.1 mg in 1 cup slices (133 g), 13% of the Daily Value
  • Vitamin C11 mg in 1 cup slices (133 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169277), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of salsify USDA describes

Cooked has the most calories per 100 g (89); the fewest: Without salt (68)

Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89Calories per 100 g by USDA description of salsifyRaw82Without salt68With salt68Cooked89
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 4 USDA descriptions of salsify, per 100 g
USDA descriptionCaloriesProteinFatSodium
Salsify, (vegetable oyster), raw823.3 g0.2 g20 mg
Salsify, cooked, boiled, drained, without salt682.7 g0.2 g16 mg
Salsify, cooked, boiled, drained, with salt682.7 g0.2 g252 mg
Salsify, cooked892.7 g2.7 g136 mg

Every nutrient in this record (33)

The portion is 1 cup slices (133 g); % DV is for that portion.

Energy, macronutrients and sugars (9)
NutrientPer portionPer 100 g% DV
Protein4.39 g3.30 g9%
Total lipid (fat)0.27 g0.20 g0%
Carbohydrate, by difference24.7 g18.6 g9%
Ash1.20 g0.90 g
Energy109 kcal82.0 kcal
Water102 g77.0 g
Fiber, total dietary4.39 g3.30 g16%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca79.8 mg60.0 mg6%
Iron, Fe0.93 mg0.70 mg5%
Magnesium, Mg30.6 mg23.0 mg7%
Phosphorus, P99.8 mg75.0 mg8%
Potassium, K505 mg380 mg11%
Sodium, Na26.6 mg20.0 mg1%
Zinc, Zn0.51 mg0.38 mg5%
Copper, Cu0.12 mg0.089 mg13%
Manganese, Mn0.36 mg0.27 mg15%
Selenium, Se1.06 µg0.80 µg2%
Vitamins (14)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Vitamin D (D2 + D3)0 µg0 µg0%
Vitamin C, total ascorbic acid10.6 mg8.00 mg12%
Thiamin0.11 mg0.080 mg9%
Riboflavin0.29 mg0.22 mg23%
Niacin0.67 mg0.50 mg4%
Pantothenic acid0.49 mg0.37 mg
Vitamin B-60.37 mg0.28 mg22%
Folate, total34.6 µg26.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food34.6 µg26.0 µg
Folate, DFE34.6 µg26.0 µg9%

Source: USDA FoodData Central, FDC 169277: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in salsify?

110 in 1 cup slices (133 g) of raw; 68 to 89 per 100 g across USDA's descriptions.

How much protein is in salsify?

4g in 1 cup slices; 3.3 g per 100 g.

How much sodium is in salsify?

25mg in 1 cup slices; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov