Parsnips, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 17 MG | 19% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 67 UG | 17% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 22.5 UG | 19% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 36 MG | 3% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 29 MG | 7% | |
| Phosphorus, P | 71 MG | 6% | |
| Potassium, K | 375 MG | 8% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.6 MG | 24% | |
| Selenium, Se | 1.8 UG | 3% |
Nutrition Highlights
- Low in calories with 75 kcal per 100g.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (4.9g per 100g).
- Good source of Manganese, Mn (24% DV).
About Parsnips, raw
These pale, carrot-shaped root vegetables have a sweet, nutty flavor that intensifies with cooking. They're an excellent source of dietary fiber, providing nearly 5 grams per 100-gram serving, which supports digestive health and helps maintain steady blood sugar levels. Parsnips also contain significant amounts of vitamin C, vitamin K, folate, and potassium. Their complex carbohydrates provide sustained energy, while their low fat content makes them a heart-healthy choice. The high fiber content, combined with their natural sweetness, makes them particularly satisfying and useful for those managing their weight or blood sugar.
In the kitchen, these versatile roots can be prepared in numerous ways. They're delicious when roasted, which caramelizes their natural sugars and brings out their sweetness, or pureed into creamy soups. Many cooks enjoy them mashed as an alternative to potatoes, or sliced thin for gratins. They can be added to stews and braises, where they absorb flavors while contributing their own earthy notes. Raw, they can be grated into salads for added crunch and nutrition. Their sweetness also makes them suitable for baking, particularly in breads and muffins, where they add moisture and subtle flavor.
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