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Parsnip Nutrition Facts: Is Parsnip Good for You?
Yes, parsnips can be a healthy part of a balanced diet. Based on data for raw parsnips, they are low in fat and sodium while being high in the mineral manganese. They are also a good source of several nutrients, including dietary fiber, vitamin C, vitamin K, and folate. Parsnips are a starchy root vegetable, containing more carbohydrates and calories than many non-starchy vegetables, which is a consideration for overall dietary planning.
Per 100 g · Parsnips, raw
What stands out in parsnip
- High in manganese. A 100-gram serving of raw parsnips provides 0.56 mg of manganese. This amount covers 24% of the recommended Daily Value (DV).
- Good source of fiber. Raw parsnips contain 4.9 grams of dietary fiber per 100 grams, which is 18% of the Daily Value.
- Source of several vitamins. Per 100 grams, parsnips are a good source of Vitamin C (19% DV), Vitamin K (19% DV), and Folate (17% DV). They also provide 10% of the DV for Vitamin E.
- Carbohydrates and calories. A 100-gram portion of raw parsnips has 75 calories and 18 grams of total carbohydrates, which includes about 5 grams of sugars.
What to keep in mind
- Parsnips are a starchy vegetable with more carbohydrates and natural sugars than many leafy greens. A 100-gram serving contains 18 grams of carbohydrates and 4.8 grams of sugar.
Parsnip nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 75 kcal | – |
| Protein | 1.2 g | 2% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.11 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 4.9 g | 18% |
| Total sugars | 4.8 g | – |
| Water | 79.5 g | – |
| Sodium | 10 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 375 mg | 8% |
| Calcium | 36 mg | 3% |
| Iron | 0.59 mg | 3% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 71 mg | 6% |
| Zinc | 0.59 mg | 5% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.56 mg | 24% |
| Selenium | 1.8 mcg | 3% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 22.5 mcg | 19% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 67 mcg | 17% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Parsnip by portion
The nutrition data changes with portion size. A standard serving of one cup of sliced raw parsnips, which weighs 133 grams, contains 100 calories. This portion provides 1.6 grams of protein, about 24 grams of carbohydrates, and 6.5 grams of dietary fiber. It is very low in fat, with less than half a gram per cup.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup slices | 133 g | 100 | 1.6 g | 23.9 g | 6.5 g | 0.4 g |
How parsnip compares with other vegetables
Compared to other vegetables, parsnips are a significant source of carbohydrates and fiber. Among 38 vegetables analyzed, raw parsnips rank 3rd for dietary fiber content and 5th for total carbohydrates per 100 grams. Their calorie count of 75 kcal per 100g is similar to other starchy vegetables like ginger root (80 kcal), green peas (81 kcal), and sweet corn (86 kcal), but slightly lower than sweet potato (90 kcal). They also rank high for minerals like zinc (4th) and selenium (5th) within this vegetable group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Parsnip | 75 | 1.2 g | 18 g | 4.9 g | 0.3 g |
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
Quick answers
How many calories are in a cup of parsnips?
One cup of sliced raw parsnips (133 g) contains 100 calories.
How many carbs are in a cup of parsnips?
A cup of sliced raw parsnips has about 24 grams of total carbohydrates, which includes 6.5 grams of dietary fiber and 6.4 grams of total sugars.
Are parsnips high in fiber?
Yes, parsnips are a good source of fiber. A 100-gram serving provides 4.9 grams (18% of the Daily Value), and a one-cup portion of slices contains 6.5 grams.
When to talk to a doctor or dietitian
- At 375 mg of potassium per 100 g, parsnip is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how parsnip fits your situation.
Last updated October 21, 2026