Salsify comes in at 82 calories per 100g. A more substantial veg by calorie content. Higher carb than leafy greens, more like a side dish than salad filler.
Calories scale with portion. Here's how a typical salsify serving translates in your tracker:
Balanced — salsify sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How salsify stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at salsify and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSalsify has approximately 82 calories per 100g. A typical serving — 3 oz (85g) — comes in at 70 calories.
3.3g of protein per 100g. That puts salsify at roughly 4.0g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Salsify is naturally low-calorie at 82 kcal per 100g, so it's easy to fit into a deficit.