Parsnip: Calories, Nutrition Facts, and Health Benefits (2026)

Parsnips provide 100 calories per 1 cup sliced (133 g), with 6.5 g of fiber and 22.6 mg of vitamin C, contributing 25% of the daily value. They also contain 499 mg of potassium and 1.6 g of protein, making them a nutritious addition to your diet.

This page explores the nutritional profile of parsnips, including their calories, fiber content, and essential vitamins. Additionally, it discusses their impact on blood sugar and compares them to other vegetables.

Parsnip Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for parsnips per 1 cup sliced (133 g) and per 100 g.

Values are for 1 cup sliced (133 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	100	75	5%
Protein	1.6 g	1.2 g	3%
Carbohydrates	23.9 g	18.0 g	9%
Fiber	6.5 g	4.9 g	23%
Sugar	6.4 g	4.8 g	-
Fat	0.4 g	0.3 g	1%
Vitamin C	22.6 mg	17.0 mg	25%
Potassium	499 mg	375 mg	11%
Folate	89 mcg	67 mcg	22%
Vitamin K	29.9 mcg	22.5 mcg	25%

About 91% of parsnip calories come from carbohydrates, 6% from protein and 3% from fat.

Parsnip by Health Goal

Here, we evaluate how parsnips rate against common dietary goals, providing insights into their health benefits.

Goal	Rating	Why
Weight loss	Good	100 calories per serving with 6.5 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Good	Provides 22.6 mg vitamin C (25% DV)
Digestion	Excellent	6.5 g fiber per serving supports regularity
Heart health	Excellent	Potassium (499 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.6 g); best as a vitamin-rich choice, not a protein source

Parsnip and Blood Sugar

Glycemic index: 52. Glycemic load: 9 per serving.

Parsnip has a glycemic index of about 52 and a glycemic load of around 9 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Parsnip Compares to Other Vegetables

The comparison table highlights how parsnips stack up against other vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Parsnip	75	4.8	4.9	17.0
Carrot	41	4.7	2.8	5.9
Sweet Potato	86	4.2	3.0	2.4
Potato	77	0.8	2.1	19.7

Parsnip Myths, Checked

Parsnips are just white carrots , Misleading. They are related but starchier and sweeter, with more calories.

Parsnips are low calorie like carrots , False. Parsnips have about 75 calories per 100 g, nearly double carrots.

How to Track Parsnip

Vegetable portions and cooking method both change the numbers, so the same parsnip can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log parsnip accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of parsnips?

One cup of sliced parsnips contains 100 calories. This makes them a low-calorie vegetable option suitable for various diets.

Is parsnip good for weight loss?

Parsnips can be beneficial for weight loss due to their high fiber content of 6.5 g per cup, which can help promote feelings of fullness.

Can people with diabetes eat parsnip?

People with diabetes can eat parsnips in moderation, as they have a glycemic index of about 52, indicating a moderate effect on blood sugar levels.

How much fiber is in parsnip?

Parsnips are a good source of dietary fiber, providing 6.5 g per cup. This fiber can aid in digestion and support overall gut health.

Is parsnip high in sugar?

While parsnips contain 6.4 g of sugar per cup, they are not considered high in sugar compared to many other vegetables and fruits.

How do you cook parsnips?

To cook parsnips, you can roast, boil, or mash them. They can be prepared similarly to potatoes, making them versatile in various recipes.

Key Takeaways

• Parsnips contain 100 calories per 1 cup sliced (133 g).
• They provide 6.5 g of fiber, which aids in digestion.
• Parsnips offer 22.6 mg of vitamin C, contributing 25% of the daily value.
• Each serving has 499 mg of potassium, supporting heart health.
• Parsnips have a glycemic index of about 52, indicating moderate blood sugar impact.
• They contain 1.6 g of protein per cup, adding to their nutritional value.