Calories in Salsify, (vegetable oyster), raw
Generic food Raw Vegetables
Salsify, (vegetable oyster), raw contains 82 kcal per 100 g. A typical serving of 1 cup slices (133 g) provides about 109 kcal.
Roughly 83% of its calories come from carbohydrates, with 15% from protein and 2% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 17% of the Daily Value for Riboflavin (B2), 16% of the Daily Value for Vitamin B6 and 12% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 82 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 20 mg | 0.9% |
| Total carbohydrates C | 18.6 g | 7% |
| Dietary fiber ? | 3.3 g | 12% |
| Total sugars | not reported | |
| Protein ? | 3.3 g | 7% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 8 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.08 mg | 7% |
| Riboflavin (B2) ? | 0.22 mg | 17% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.37 mg | 7% |
| Vitamin B6 ? | 0.28 mg | 16% |
| Folate (B9) C | 26 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 60 mg | 5% |
| Iron ? | 0.7 mg | 4% |
| Magnesium ? | 23 mg | 5% |
| Phosphorus ? | 75 mg | 6% |
| Potassium ? | 380 mg | 8% |
| Zinc ? | 0.38 mg | 3% |
| Copper ? | 0.089 mg | 10% |
| Manganese ? | 0.27 mg | 12% |
| Selenium I | 0.8 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 83%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber3.3 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium20 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water77 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 77 g |
|---|---|
| Ash ? | 0.9 g |
| Energy ? | 343 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 26 µg |
Other forms of Salsify
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salsify, cooked, boiled, drained, without salt Cooked | 68 | 2.7 g | 15.4 g | 0.17 g |
| Salsify, cooked, boiled, drained, with salt Cooked | 68 | 2.7 g | 15.4 g | 0.17 g |
| Salsify, cooked Cooked | 89 | 2.7 g | 14.9 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Potato, white, flesh and skin, raw Raw | 69 | 1.7 g | 15.7 g | 0.1 g |
| Succotash, (corn and limas), raw Raw | 99 | 5 g | 19.6 g | 1 g |
| Potatoes, flesh and skin, raw Raw | 77 | 2.1 g | 17.5 g | 0.09 g |
| Mountain yam, hawaii, raw Raw | 67 | 1.3 g | 16.3 g | 0.1 g |
| Lotus root, raw Raw | 74 | 2.6 g | 17.2 g | 0.1 g |
| Potatoes, hash brown, refrigerated, unprepared Raw | 84 | 1.8 g | 19.2 g | 0.08 g |
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Burdock root, raw Raw | 72 | 1.5 g | 17.3 g | 0.15 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw salsify?
100 g of raw salsify has 82 kcal. 1 cup slices (133 g): about 109 kcal.
How much protein is in raw salsify?
Raw salsify contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 4.4 g in 1 cup slices (133 g). About 15% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw salsify?
Raw salsify has 18.6 g of total carbohydrates per 100 g, including 3.3 g of fiber.
How much fat is in raw salsify?
Raw salsify contains 0.2 g of fat per 100 g.
What vitamins and minerals does raw salsify contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (17% DV), Vitamin B6 (16% DV) and manganese (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw salsify?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Does salsify have the same nutrition raw and cooked?
No. Per 100 g, salsify, (vegetable oyster), raw has 82 kcal, while salsify, cooked, boiled, drained, without salt has 68 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169277. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.