Know what’s on your plate
Parsnip
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 75 kcal —
- Protein 1.2 g 2%
- Carbohydrate 13 g 5%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 4.9 g 18%
- Sugars 4.8 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 17 mg 19%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Vitamin K 22.5 µg 19%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 67 µg 17%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 36 mg 3%
- Iron 0.59 mg 3%
- Magnesium 29 mg 7%
- Phosphorus 71 mg 6%
- Potassium 375 mg 8%
- Zinc 0.59 mg 5%
- Copper 0.12 mg 13%
- Manganese 0.56 mg 24%
- Selenium 1.8 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 75 | 1.2 g | 13 g | 0.3 g |
| 1 × cup slices | 133 g | 100 | 1.6 g | 17 g | 0.4 g |
| 2 × cup slices | 266 g | 200 | 3.2 g | 35 g | 0.8 g |
| ½ × cup slices | 66.5 g | 50 | 0.8 g | 8.7 g | 0.2 g |
| 3 × cup slices | 399 g | 299 | 4.8 g | 52 g | 1.2 g |
| 4 × cup slices | 532 g | 399 | 6.4 g | 70 g | 1.6 g |
Similar foods
Questions about Parsnip
How do you roast parsnips so they turn golden rather than soggy?
Cut them into even batons, toss with a little oil and spread them in a single layer on a hot tray. Roast at 200 °C for about 25–35 minutes, turning once; crowding the tray makes them steam.
Do you need to peel parsnips before cooking them?
Scrub small, young parsnips well and you can leave the skin on. Peel larger ones, and cut out any tough, woody core after halving them lengthways.
How long do parsnips take to boil for mash?
Cut them into similar-sized chunks and simmer in salted water for about 15–20 minutes, until a knife slides in easily. Drain thoroughly before mashing so the result does not turn watery.
How should you store parsnips to keep them fresh?
Keep them unwashed in a loosely closed bag in the fridge, away from dampness; trim off any leafy tops first. Use them while they are firm, before they become soft or shrivelled.
Can you freeze parsnips?
Yes. Peel and cut them into chunks or batons, blanch in boiling water for 2 minutes, then cool quickly, drain and freeze in a single layer before packing. Cook them from frozen rather than thawing first.
What goes well with parsnips, and which dishes use them?
Their sweet, earthy flavour works with thyme, black pepper and mustard, and alongside roast meat or lentils. They are familiar in Sunday-roast trays, soups and mashed root-vegetable mixes.
Can you use turnips instead of parsnips?
Yes, especially in soups and stews, but turnips are less sweet and cook more quickly. Add them later in the cooking so they do not soften before the other vegetables.
Source: USDA FoodData Central 170417 · per 100 g · carbohydrate per EU label, fibre excluded
