Nutrition for Parsnip

Calories, Protein, Vitamins and More

image of parsnip source

Parsnip Nutrition Summary

One cup of parsnip (133 grams or 0.3 lb) contains 100 calories and 1.6 grams of protein. Parsnip consist of 80% water, 18% carbohydrates, 1% protein, and less than 1% of fat.

Parsnip is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium. It also contains significant amounts of carbohydrates, magnesium, manganese, copper and phosphorus.

In one cup of parsnip:

  • Calories: 100
  • Protein: 1.6 g
  • Sugar: 6.4 g
  • Dietary fiber: 6.5 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 13.3 mg
There is no significant amounts of cholesterol in parsnip.

See the Parsnip Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Parsnips, raw.

Calories in Parsnip

Parsnip has 100 calories per cup or 75 calories for every 100 grams. Most of its calories are from carbohydrates.

91% of calories in parsnip are from carbohydrates, 6% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 91% of the calories in parsnip are from carbohydrates. The carbs in parsnip are mostly in the form of dietary fiber and sugar (50% and 50%). An excellent high-fiber food, a single cup of parsnip contains 26% of recommended daily values or 6.5 grams of dietary fiber.

  • Dietary fiber: 6.5 g
  • Sugar: 6.4 g
There is no significant amounts of starch in parsnip.

Calories from Fat

A small portion, or 3% the calories in Parsnip are from fat. Parsnip is very low in total fat, with 0.4 grams per cup. Most of the fat in parsnip are healthier unsaturated fats.

Parsnip is cholesterol free and trans-fat free.

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol or trans fat in parsnip.

Calories Similar to Parsnip

Some other vegetables with similar calories to parsnip by weight:

Protein in Parsnip

One cup of Parsnip has 1.6 grams of protein or about 3% of daily recommended intake. Parsnip is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.6 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in parsnip.

Protein Similar to Parsnip

Some other vegetables with similar amounts of protein to parsnip by weight:

Vitamins and Minerals in Parsnip

An good source of many nutrients, parsnip contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single cup of parsnip contains 30% of recommended daily values or 22.6 milligrams of Vitamin C.

Vitamins in parsnip (1 cup):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 22.6 mg
  • Vitamin e: 2 mg
  • Folate: 89.1 ug
  • Vitamin k: 29.9 ug
Minerals in parsnip (1 cup):
  • Calcium: 47.9 mg
  • Potassium: 498.8 mg
  • Iron: 0.8 mg
  • Magnesium: 38.6 mg
  • Zinc: 0.8 mg
  • Selenium: 2.4 ug
  • Phosphorus: 94.4 mg
  • Copper: 0.2 mg
  • Manganese: 0.7 mg
There is no significant amounts of choline, vitamin a, pantothenic acid or vitamin b12 in parsnip.

Similar to Parsnip for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to parsnip:

Flavonoids and Carotenoids in Parsnip [3]

Parsnip contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid quercetin. In one cup of parsnip:

  • Quercetin: 1.32 mg

Parsnip Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Parsnip in Cooking

Parsnip is in the top 10% of most popular ingredients for recipes. Parsnip can be consumed raw and is often peeled, chopped or sliced before cooking or serving. Most recipes call for one or two parsnips.

Friends and Relatives of Parsnip

Foods commonly cooked with parsnip: Other similar relatives:

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