Calories in Parsnips: Nutrition Facts & Serving Sizes
Per 1 cup slices (133g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Parsnip is a root vegetable with 75 calories per 100g, sitting between a carrot and a potato in terms of caloric density. A cup of sliced parsnip (133g) has about 100 calories with 23.9g of carbs, 1.6g of protein, and just 0.4g of fat. The standout feature is fiber at 4.9g per 100g, which is high for a root vegetable and helps with satiety and digestive health. Parsnip has a mild, slightly sweet flavor that works well roasted, mashed, or added to soups. Key micronutrients include folate at 67mcg per 100g, potassium at 375mg, vitamin C at 17mg, and vitamin E at 1.5mg. It is a filling, nutrient-dense vegetable that makes a solid lower-calorie swap for higher-calorie starchy sides.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup slices (133g) | 99.8 | 1.6g | 23.9g | 0.4g | 6.5g |
| 100g | 75 | 1.2g | 18g | 0.3g | 4.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 75 | 4% |
| Protein | 1.2g | 2% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 18g | 7% |
| Dietary Fiber | 4.9g | 18% |
| Sugars | 4.8g | 10% |
| Sodium | 10mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 36mg | 3% |
| Iron | 0.6mg | 3% |
| Potassium | 375mg | 8% |
| Vitamin C | 17mg | 19% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 29mg | 7% |
| Phosphorus | 71mg | 6% |
| Zinc | 0.6mg | 5% |
| Selenium | 1.8mcg | 3% |
| Folate | 67mcg | 17% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Parsnips
Parsnip is a strong source of dietary fiber at 4.9g per 100g. High fiber intake is associated with better digestive health, improved satiety, and more stable blood sugar levels after meals. A cup of parsnip provides 6.5g of fiber, which is a meaningful contribution to the 25 to 38g daily target.
Folate content is solid at 67mcg per 100g. Folate is essential for DNA synthesis and cell repair, making it particularly relevant during muscle growth phases where cellular turnover is elevated. It also plays a role in reducing homocysteine levels, which is associated with cardiovascular health.
Potassium (375mg per 100g) supports electrolyte balance, muscle contraction, and blood pressure regulation. For active people, maintaining potassium intake alongside sodium helps reduce cramping and supports recovery.
Vitamin C (17mg per 100g) supports immune function and collagen synthesis for joint and connective tissue integrity. Vitamin E (1.5mg per 100g) acts as a fat-soluble antioxidant, protecting cells from oxidative stress during and after training. At 75 calories per 100g with virtually no fat and good fiber, parsnip is a smart carb source for a balanced diet.
Dietary Considerations
Parsnip is naturally vegan, gluten-free, dairy-free, and paleo-friendly. At 75 calories per 100g with 18g of carbs, it is not suitable for strict keto but works well in moderate-carb and balanced diets. The fiber content makes it more satiating per calorie than most starchy sides. It is whole30 compliant and a good option for people reducing calorie density compared to white potatoes. The glycemic index of parsnip is moderate, and the fiber helps slow the blood sugar response. No common allergens are present.
Daily Intake (100g)
100g of parsnip provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in parsnip?
Parsnip has 75 calories per 100g. A cup of sliced parsnip (133g) has about 100 calories.
Is parsnip good for weight loss?
Yes. Parsnip is relatively low in calories and high in fiber at 4.9g per 100g, which helps with satiety. It is more filling per calorie than many other starchy vegetables, making it a smart choice for people eating in a deficit.
How much protein in parsnip?
Parsnip has 1.2g of protein per 100g. A cup gives you about 1.6g. It is not a protein source, so pair it with a protein-rich food for a complete meal.
Is parsnip healthier than potato?
Parsnip has fewer calories than a white potato (75 vs 58 per 100g cooked, but raw parsnip vs raw potato is closer) and significantly more fiber. It has more folate and vitamin E than white potato. Both are nutritious, but parsnip has a slight edge in fiber and micronutrient density.
Is parsnip high in carbs?
Parsnip has 18g of carbs per 100g, which is moderate. The high fiber content (4.9g) means the net carbs are lower, and the blood sugar response is more gradual than with refined carbs.
How do you cook parsnip?
Parsnip can be roasted, steamed, boiled, mashed, or added to soups and stews. Roasting brings out its natural sweetness. It pairs well with olive oil, herbs, and spices like cumin or paprika for a simple, nutritious side.
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