Calories in Parsnips: Full Nutrition Breakdown
How many calories are in parsnips? Serving-by-serving breakdown with full nutrition facts and FAQ.
Parsnips are a cream-colored root vegetable closely related to carrots and parsley. They have a naturally sweet, nutty flavor that intensifies when roasted. Parsnips are an excellent source of dietary fiber, vitamin C, folate, and manganese. They also provide more calories and carbohydrates than most vegetables, making them a satisfying and energy-dense option for cold-weather meals. Here is a complete breakdown of parsnip nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Sugar | Vitamin C | Folate |
|---|---|---|---|---|---|---|---|
| 1 cup sliced (raw) | ~133 g | 100 kcal | 24 g | 6.5 g | 6.4 g | 22.6 mg | 89 mcg |
| 1 cup cooked (sliced) | ~156 g | 111 kcal | 26.5 g | 5.6 g | 7.9 g | 20.2 mg | 90 mcg |
| 1 medium parsnip (9 inches) | ~170 g | 128 kcal | 30.7 g | 8.3 g | 8.2 g | 28.9 mg | 114 mcg |
| 100 g raw | ~100 g | 75 kcal | 18 g | 4.9 g | 4.8 g | 17 mg | 67 mcg |
Parsnips are also a noteworthy source of potassium, manganese, and phosphorus. A medium parsnip provides about 28% of the daily value for folate, a B vitamin essential for DNA synthesis and especially important during pregnancy.
Frequently Asked Questions (FAQ)
How many calories are in a cup of parsnips?
A cup of raw sliced parsnips weighing about 133 grams contains approximately 100 calories. Cooked parsnips have a similar calorie count of about 111 calories per cup. While this is higher than many leafy vegetables, parsnips are still a nutrient-dense food with far fewer calories per serving than grains or starchy side dishes like mashed potatoes.
Are parsnips healthier than potatoes?
Parsnips and potatoes are both nutritious, but parsnips have some clear advantages. Parsnips contain more fiber (6.5 g vs. 2.4 g per cup), more folate, and more vitamin C than white potatoes. Potatoes, however, provide more potassium and have a lower glycemic index when boiled. Both can be part of a healthy diet, but parsnips offer a higher fiber content that supports digestive health.
Are parsnips high in sugar?
Parsnips contain about 6.4 grams of natural sugar per raw cup, which contributes to their sweet taste. This sugar content is moderate and comes paired with 6.5 grams of fiber, which slows sugar absorption and mitigates blood sugar spikes. Roasting parsnips caramelizes their natural sugars, intensifying sweetness without adding any refined sugar.
Are parsnips a good source of fiber?
Parsnips are an excellent source of dietary fiber. A cup of raw sliced parsnips provides about 6.5 grams of fiber, which is roughly 23% of the daily recommended intake. This includes both soluble and insoluble fiber, supporting healthy digestion, regular bowel movements, and beneficial gut bacteria. A single medium parsnip provides over 8 grams of fiber.
What is the best way to cook parsnips?
Roasting is widely considered the best way to cook parsnips because it caramelizes their natural sugars and produces a crispy exterior with a tender interior. Cut parsnips into even pieces, toss with a small amount of olive oil, and roast at 400 degrees Fahrenheit for 25-35 minutes. Parsnips can also be steamed, boiled and mashed, or added to soups and stews for natural sweetness and body.
How many calories are in a cup of parsnips?
Are parsnips healthier than potatoes?
Are parsnips high in sugar?
Are parsnips a good source of fiber?
What is the best way to cook parsnips?
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