Parsnip
A sweet winter root with more fibre than carrot and a caramelising sugar content.
Nutrition per 100 g
Standardised to 100 g of parsnip, raw for fair comparison. Typical serving: 100 g raw — 75 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 75 kcal | 75 kcal | 100 kcal |
| Protein | 1.2 g | 1.2 g | 1.6 g |
| Carbohydrate | 18 g | 18 g | 24 g |
| Fat | 0.3 g | 0.3 g | 0.4 g |
| Fibre | 4.9 g | 4.9 g | 6.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of parsnip, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 11.9 mg | 11.9 mg | 13% |
| Folate | 83.4 µg | 83.4 µg | 21% |
| Minerals | |||
| Calcium | 44.2 mg | 44.2 mg | 3% |
| Iron | 0.51 mg | 0.51 mg | 3% |
| Magnesium | 22 mg | 22 mg | 5% |
| Phosphorus | 62.5 mg | 62.5 mg | 5% |
| Potassium | 493 mg | 493 mg | 10% |
| Sodium | 0.49 mg | 0.49 mg | <1% |
| Zinc | 0.33 mg | 0.33 mg | 3% |
| Copper | 0.12 mg | 0.12 mg | 13% |
| Manganese | 0.24 mg | 0.24 mg | 10% |
Source: USDA FoodData Central — Parsnips, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat parsnip?
- High fibre for a root vegetable.
- Natural sugars caramelise beautifully when roasted.
- Adds body to soups without cream.
How to include it
- Roast in batons at 200°C until edges brown.
- Blend into a soup with apple and thyme.
- Grate raw into a winter slaw.
Things to consider
- More calorie-dense than most vegetables.
- The woody core of large parsnips is best trimmed out.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
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- protein
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Turnip, raw
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Butternut Squash, cooked
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