Calories in Salsify, cooked
Generic food Cooked Vegetables
Salsify, cooked contains 89 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 125 kcal.
Roughly 63% of its calories come from carbohydrates, with 26% from fat and 11% from protein (estimated with general energy factors).
That is more energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 13% of the Daily Value for Vitamin B6 and 13% of the Daily Value for Riboflavin (B2).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 89 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 0.71 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 136 mg | 6% |
| Total carbohydrates C | 14.9 g | 5% |
| Dietary fiber C | 3 g | 11% |
| Total sugars C | 2.8 g | |
| Protein C | 2.7 g | 5% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C C | 4.5 mg | 5% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.56 mg | 4% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) C | 0.054 mg | 5% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 0.38 mg | 2% |
| Vitamin B6 C | 0.23 mg | 13% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 25.3 mg | 5% |
| Calcium C | 46 mg | 4% |
| Iron C | 0.54 mg | 3% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 54 mg | 4% |
| Potassium C | 274 mg | 6% |
| Zinc C | 0.29 mg | 3% |
| Copper C | 0.068 mg | 8% |
| Selenium C | 0.6 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 11%
- Carbohydrates 63%
- Fat 26%
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
- Protein2.7 gabove the median for other vegetables and combinations (median 2 g)
- Fiber3 gabove the median for other vegetables and combinations (median 2.2 g)
- Sugars2.8 gabove the median for other vegetables and combinations (median 2.4 g)
- Fat2.7 gbelow the median for other vegetables and combinations (median 2.7 g)
- Saturated fat0.71 gabove the median for other vegetables and combinations (median 0.69 g)
- Sodium136 mgbelow the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water78.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.91 g |
|---|---|
| Polyunsaturated fat C | 0.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.71 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.067 g |
| SFA 16:0 C | 0.4 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.87 g |
| PUFA 18:3 C | 0.092 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 78.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 15 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 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, (vegetable oyster), raw Raw | 82 | 3.3 g | 18.6 g | 0.2 g |
| 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peas and corn, cooked, fat added Cooked | 100 | 3.7 g | 16.2 g | 3 g |
| Burdock, cooked Cooked | 100 | 1.6 g | 18.1 g | 2.9 g |
| Corn, frozen, cooked with butter or margarine Cooked | 98 | 2.5 g | 18.7 g | 2.8 g |
| Vegetables, stew type, cooked, fat added Cooked | 97 | 1.4 g | 15.1 g | 3.6 g |
| Corn, frozen, cooked, fat added, NS as to fat type Cooked | 101 | 2.5 g | 18.7 g | 3.2 g |
| Classic mixed vegetables, NS as to form, cooked Cooked | 86 | 2.8 g | 12.7 g | 2.7 g |
| Classic mixed vegetables, frozen, cooked, fat added, NS as to fat type Cooked | 86 | 2.8 g | 12.7 g | 2.7 g |
| Classic mixed vegetables, frozen, cooked with oil Cooked | 89 | 2.8 g | 12.7 g | 3.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked salsify?
100 g of cooked salsify has 89 kcal. 1 cup (140 g): about 125 kcal.
How much protein is in cooked salsify?
Cooked salsify contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value), or 3.7 g in 1 cup (140 g). About 11% of its calories come from protein. Compared with other other vegetables and combinations, that is above the median (median 2 g).
How many carbs are in cooked salsify?
Cooked salsify has 14.9 g of total carbohydrates per 100 g, including 3 g of fiber and 2.8 g of sugars.
How much fat is in cooked salsify?
Cooked salsify contains 2.7 g of fat per 100 g, of which 0.71 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked salsify contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B6 (13% DV) and Riboflavin (B2) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked salsify?
100 g contains 136 mg of sodium, 6% of the 2,300 mg Daily Value.
Does salsify have the same nutrition cooked and raw?
No. Per 100 g, salsify, cooked has 89 kcal, while salsify, (vegetable oyster), raw has 82 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709981. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.