How healthy are parsnips?
Are parsnips healthy? Yes, for most people. Parsnips score 82/100 on the HowHealthyIs Score: 100 g provide 75 kcal, 17 mg vitamin C and 4.9 g fiber. Parsnips are a sweet, starchy root with more fiber than carrots, plus folate, vitamin C and potassium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Parsnips rank higher than 82% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C25%
- Fiber23%
- Vitamin E13%
- Potassium11%
- Magnesium9%
- Iron4%
- Calcium4%
- Protein3%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 93 minus 1 = 92. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in parsnips?
Calories100kcal
Protein1.6g
Carbohydrates24g
Fat0.4g
Fiber6.5g
Sugars6.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 75 kcal | 100 kcal | |
| Protein | 1.2 g | 1.6 g | 3% |
| Carbohydrates | 18 g | 24 g | 9% |
| Fiber | 4.9 g | 6.5 g | 23% |
| Sugars | 4.8 g | 6.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.4 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 17 mg | 23 mg | 25% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.5 mg | 2 mg | 13% |
| Vitamin K | 23 µg | 30 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 67 µg | 89 µg | 22% |
| Minerals | |||
| Calcium | 36 mg | 48 mg | 4% |
| Iron | 0.6 mg | 0.8 mg | 4% |
| Potassium | 375 mg | 499 mg | 11% |
| Magnesium | 29 mg | 39 mg | 9% |
| Zinc | 0.6 mg | 0.8 mg | 7% |
| Sodium | 10 mg | 13 mg | 1% |
Source: USDA FoodData Central, "Parsnips, raw" (FDC 170417). Values rounded.
Why are parsnips good for you?
- 23 mg vitamin C in 1 cup sliced, 25% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 30 µg vitamin K in 1 cup sliced, 25% of the daily value. Vitamin K contributes to normal blood clotting.
- 6.5 g fiber in 1 cup sliced, 23% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Roasted with carrots and herbs
- Pureed into soups and mash
What should you watch out for?
- Higher in calories and carbohydrate than most vegetables, though still modest. The sap of the wild plant can irritate skin in sunlight.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How do parsnips compare?
Common questions about parsnips
How many calories are in parsnips?
100 g of parsnips has 75 kcal. A typical portion, 1 cup sliced (133 g), has about 100 kcal.
How much protein is in parsnips?
Parsnips have 1.2 g of protein per 100 g, or about 1.6 g in 1 cup sliced.
Are parsnips good for weight loss?
Parsnips are low in calories (75 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.