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