Parsnips, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Parsnips are a creamy, off-white root vegetable that looks like a pale carrot. They offer a sweet, earthy flavor with nutty, almost peppery undertones, and a starchy, tender texture when cooked. Nutritionally, they are a good source of fiber, providing nearly 5 grams per 100g serving.
Calorie split: 6% protein · 91% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love parsnips for their unique, sweet-spicy flavor that intensifies when roasted or caramelized. They are a beloved, versatile staple in winter cooking, adding depth to soups, stews, and roasts.
⚠️ Watch-outs & how to enjoy it better
Their natural sugars can cause a noticeable blood sugar spike if eaten in large quantities alone, especially for those managing diabetes. To counteract this, pair them with a source of protein (like chicken or beans) or healthy fat (like olive oil or nuts) and practice portion control.
Key benefits
- High in dietary fiber for digestive health
- Good source of vitamin C and folate
- Contains potassium for heart function
- Rich in antioxidants like falcarinol
- Provides complex carbohydrates for energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Before the widespread use of cane sugar in Europe, parsnips were a primary sweetener, often boiled down into a sugary syrup.
Full nutrition (USDA data · scales with serving)
| Water | 79.5 g |
| Energy | 75.0 kcal |
| Energy | 314 kj |
| Protein | 1.2 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 18.0 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 4.8 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.59 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 375 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.56 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 17.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.70 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 67.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 67.0 ug |
| Folate, DFE | 67.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.5 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.11 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between a parsnip and a carrot?
While they look similar, parsnips are cream-colored, have a sweeter, nuttier, and more complex flavor, and a denser, starchier texture than orange carrots.
How do I store parsnips?
Remove any green tops, place them in a plastic bag in the crisper drawer of your refrigerator. They can last for several weeks when stored properly.
Can I eat parsnips raw?
Yes, they can be eaten raw, often grated into salads for a sweet, crunchy element. However, cooking really brings out their natural sweetness and softens their dense texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.75 kcal/g · 6% calories from protein · 4.9 g fiber · 4.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.