Know2eat

Salsify

Tragopogon porrifolius

What salsify has been studied for

1 association assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
2 things to know first — allergies, interactions and intake limits

About salsify

A long, thin, pale taproot from a daisy-family plant, named for a supposed resemblance to oyster in flavour. It exudes a milky latex when cut and browns rapidly on exposure to air.

Also known as Vegetable oyster, Oyster plant, Purple salsify, Scorzonera (black salsify)

Gut & Digestive Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Gut microbiome

Gut & Digestive Health
Limited evidence

Inulin-type fructans increase bifidobacteria in controlled human trials, and salsify is a concentrated food source. The trials used isolated inulin at defined doses rather than the vegetable, so this is an inference about the fibre rather than a finding about salsify.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Salsify

Ask about Salsify

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories82 kcal4%
Protein3.3 g7%
Total fat0.2 g0%
Carbohydrate18.6 g7%
Fibre3.3 g12%
Water77 g—
Fats
Cholesterol0 mg0%
Vitamins
Vitamin A0 µg0%
Vitamin C8 mg9%
Vitamin D0 µg0%
Thiamin (B1)0.08 mg7%
Riboflavin (B2)0.22 mg17%
Niacin (B3)0.5 mg3%
Pantothenic acid (B5)0.371 mg7%
Vitamin B60.277 mg16%
Folate26 µg7%
Vitamin B120 µg0%
Minerals
Calcium60 mg5%
Iron0.7 mg4%
Magnesium23 mg5%
Phosphorus75 mg6%
Potassium380 mg8%
Sodium20 mg1%
Zinc0.38 mg3%
Copper0.089 mg10%
Manganese0.268 mg12%
Selenium0.8 µg1%
Other measured compounds
Ash0.9 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Salsify, (vegetable oyster), raw (USDA FoodData Central, FDC ID 169277).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    Inulin and gut symptoms

    The inulin that makes up most of the carbohydrate in salsify is fermented in the colon. A full serving is enough to cause noticeable wind and bloating in people unaccustomed to it or with irritable bowel syndrome.

  • Allergy

    Daisy-family sensitisation

    Salsify is in the same family as ragweed, chicory and lettuce. Handling the cut root causes contact dermatitis in some people, and those sensitised to the family occasionally report oral symptoms.