Parsnip Nutrition Calculator — Calories & Nutrition per Serving

Raw parsnip delivers 4.9g dietary fiber per 100g (18% DV) — the highest fiber content among widely consumed root vegetables. For comparison: sweet potato 3.0g, carrot 2.8g, rutabaga 2.3g, potato 2.1g, and turnip 1.8g per 100g. Only artichoke (5.4g) surpasses parsnip among common vegetables in this category ^[1].

One medium parsnip (~170g) provides 8.3g fiber (30% DV) at 128 calories — a substantial contribution to the recommended 25-38g daily intake. The fiber is a mix of insoluble fiber (providing bulk and supporting digestive regularity) and soluble fiber (including pectin, which is concentrated in the cell walls) ^[2].

Cooking modestly reduces fiber: boiled parsnip has 3.6g per 100g (a 27% reduction) while roasting concentrates it to approximately 5.2g per 100g as water evaporates. For maximum fiber retention, roasting or steaming is preferred over boiling, which leaches some soluble fiber into the cooking water ^[1].

At 75 kcal per 100g, parsnip is the most calorie-dense common root vegetable below potato (77 kcal) and sweet potato (86 kcal). This comes almost entirely from carbohydrates: 18g total carbs including 4.8g natural sugars and 4.9g fiber, yielding approximately 13g net carbs per 100g ^[1].

Potassium: 375mg per 100g (8% DV) — higher than turnip (191mg), rutabaga (305mg), and carrot (320mg), though lower than potato (425mg). One medium parsnip (170g) delivers 638mg potassium (14% DV) — comparable to a medium banana (422mg) but with significantly more fiber ^[1].

The mineral profile includes manganese: 0.56mg (24% DV) — an often-overlooked nutrient where parsnip is a standout contributor. Phosphorus: 71mg (6% DV), magnesium: 29mg (7% DV), and zinc: 0.59mg (5% DV) round out a moderately mineral-rich root vegetable ^[3].

Parsnips and carrots are both members of the Apiaceae (umbellifer) family and look similar, but their nutritional profiles diverge significantly. Calories: parsnip 75 vs. carrot 41 kcal — parsnip has 83% more calories. Fiber: parsnip 4.9g vs. carrot 2.8g — parsnip has 75% more fiber ^[1].

Vitamin A: parsnip 0mcg vs. carrot 835mcg RAE (93% DV) — this is the most dramatic difference. Carrots are orange because of beta-carotene (which converts to vitamin A); parsnips are cream-colored and contain essentially none. Vitamin C: parsnip 17mg vs. carrot 5.9mg — parsnip has nearly 3x more ^[1].

Potassium: parsnip 375mg vs. carrot 320mg. Folate: parsnip 67mcg vs. carrot 19mcg. Parsnip is the stronger choice for fiber, potassium, folate, and vitamin C tracking. Carrot is superior for vitamin A. They complement each other well in a roasted root vegetable medley ^[2].

Parsnips contain 4.8g natural sugars per 100g — predominantly sucrose. Roasting at 200-220°C drives off water (parsnip is ~80% water by weight), concentrating sugars and triggering caramelization. Roasted parsnip tastes noticeably sweeter than raw, despite no added sugar ^[2].

Mineral concentration follows the same principle: roasted parsnip has approximately 395mg potassium, 40mg calcium, and 0.65mg iron per 100g — slightly higher than raw values due to water loss. The added olive oil (typically 1-2 tsp per serving) contributes approximately 40-80 extra calories but enhances vitamin E and vitamin K absorption ^[1].

Vitamin C is reduced by roasting: approximately 10mg per 100g (a 41% reduction from raw), because ascorbic acid degrades at high temperatures. Folate drops similarly from 67 to ~50mcg. If vitamin C or folate is your tracking priority, raw or lightly steamed parsnip is the better choice ^[3].

Parsnips are a cool-weather crop traditionally harvested after the first frost (October through March in the Northern Hemisphere). Cold temperatures trigger starch-to-sugar conversion in the root, as the plant converts stored starch into sugars as a natural antifreeze mechanism. Post-frost parsnips taste measurably sweeter ^[2].

This biochemical change means that late-harvest parsnips may have slightly higher sugar content (up to 5-6g per 100g) and slightly lower starch compared to those harvested earlier. The total calorie count remains similar because the conversion is starch → sugar, not an addition of new energy. Fiber content is unaffected ^[3].

For nutrition logging consistency, USDA values represent an average across harvest dates. If you're eating peak-season (post-frost) parsnips, expect the flavor to be sweeter but the macronutrient profile to remain within the standard range. Storage in cold conditions (2-4°C) further enhances this natural sweetening over weeks ^[2].