In a nut shell, parsnips are a great source of fiber and vitamins and minerals including vitamin C, K, magnesium, iron, calcium, choline and folate. Parsnips can also help to improve heart health thanks to their generous amount of potassium, reduce risk of birth defects thanks to their folate content and boost the immune system thanks to their high levels of vitamin C and E.
A rich source of: vitamin C, Vitamin e, magnesium, vitamin K, iron , calcium, folate.
Parsnip, raw
| Serving Size grams | 80 |
| Teaspoons of table sugar equivalent | 4.3 |
| Glycemic Index | 97 |
| Glycemic Load | 11.6 |
| Potential GI Range | 97±19 |
| Energy (kcal) | 64 |
| Energy (kJ) | 271 |
| Water (g) | 79.3 |
| Starch (g) | 6.2 |
| Total sugars (g) | 5.7 |
| Glucose (g) | 0.8 |
| Galactose (g) | 0 |
| Fructose (g) | 0.5 |
| Sucrose (g) | 4.3 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.8 |
| Protein (g)/100kcal | 2.8 |
| Protein % of calories | 11.3 |
| Carbohydrate (g) | 12.5 |
| Carbohydrate (g)/100kcal | 19.5 |
| Carb % of calories | 78.1 |
| Fat (g) | 1.1 |
| Fat (g)/100kcal | 1.7 |
| Fat % of calories | 15.5 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0.5 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 180 |
| Potassium (mg) | 280 |
| Calcium (mg) | 180 |
| Magnesium (mg) | 28 |
| Phosphorus (mg) | 270 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 170 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 21 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 2.2 |
| Tryptophan/60 (mg) | 3.2 |
| Niacin equivalent (mg) | 5.4 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | N |
| Folate (µg) | 27 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 4.6 |
| AOAC fibre (g) | 4.7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | N |
Parsnip, boiled in unsalted water
| Energy (kcal) | 66 |
| Energy (kJ) | 282 |
| Water (g) | 80.5 |
| Starch (g) | 10.4 |
| Total sugars (g) | 4.3 |
| Glucose (g) | 0.1 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 4.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.2 |
| Protein (g)/100kcal | 1.8 |
| Protein % of calories | 7.3 |
| Carbohydrate (g) | 14.7 |
| Carbohydrate (g)/100kcal | 22.3 |
| Carb % of calories | 89.1 |
| Fat (g) | 0.7 |
| Fat (g)/100kcal | 1.1 |
| Fat % of calories | 9.6 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0.3 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 180 |
| Potassium (mg) | 280 |
| Calcium (mg) | 180 |
| Magnesium (mg) | 28 |
| Phosphorus (mg) | 270 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 170 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 21 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 2.2 |
| Tryptophan/60 (mg) | 3.2 |
| Niacin equivalent (mg) | 5.4 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | N |
| Folate (µg) | 27 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 4.7 |
| AOAC fibre (g) | 2.6 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |