How Many Calories in Parsnips? Nutrition Facts & Macros
100 g of parsnips has 75 calories
Protein 1.2g · Carbs 18g · Fat 0.3g
Parsnips are a sweet, earthy root vegetable closely related to carrots and parsley, widely grown across Europe and North America. At 75 kcal per 100 g, parsnips are a moderate-calorie root vegetable with an impressive 4.9 g of fiber per 100 g and a good amount of folate (67 mcg, about 17% of the daily value). They are also a solid source of potassium (375 mg) and vitamin C (17 mg). Parsnips are at their best after the first frost, which converts their starches into sugars, giving them their characteristic sweetness. Fresh raw parsnips are about 79.5% water by weight.
314 kJ · per 100g · Water: 79.53 g
Calorie Calculator: Parsnip
100 g Parsnip contains 75 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium parsnip (133 g) | 100 kcal | 1.6g | 23.9g | 0.4g |
| 1 cup sliced (133 g) | 100 kcal | 1.6g | 23.9g | 0.4g |
| 100 grams | 75 kcal | 1.2g | 18g | 0.3g |
Snap a photo — AI counts the calories for you.
Parsnip — Nutrition Facts
| Parsnip | per 100g |
|---|---|
| Calories | 75 kcal |
| Protein | 1.2 g |
| Fat | 0.3 g |
| Carbs | 17.99 g |
| Fiber | 4.9 g |
| Sugar | 4.8 g |
| Sodium | 10 mg |
| Potassium | 375 mg |
| Magnesium | 29 mg |
| Phosphorus | 71 mg |
| Vitamin C | 17 mg |
| Vitamin B6 | 0.09 mg |
| Folate | 67 mcg |
| Water | 79.53 g |
Source: USDA FoodData Central (FDC ID: 170417) · Data verified April 2026
Variations
Fresh parsnips (raw)
75 calories per 100 g. Sweet, nutty flavor that intensifies after frost. Season runs from autumn through early spring. Store in a cool, dark place or in the fridge in a perforated plastic bag for up to 2-3 weeks. Choose firm, medium-sized roots — very large parsnips can have a woody core.
Boiled parsnips
71 calories per 100 g (USDA FDC 170009). Boiling slightly reduces calories compared to raw (75 kcal) due to water absorption. The texture becomes soft and creamy, making it ideal for mashing or puréeing. Boil peeled, chopped parsnips in salted water for 15-20 minutes until tender. Pairs well with butter, nutmeg, and cream for a classic side dish.
Dietary Perspectives
For Weight Loss
Parsnips are a supportive food for weight loss at 75 kcal per 100 g with an excellent 4.9 g of fiber — one of the highest among root vegetables. The fiber promotes fullness and slows digestion, helping you stay satisfied longer. One medium parsnip (133 g) provides about 100 calories and 6.5 g of fiber. For a filling, low-calorie meal, try parsnip soup or mashed parsnips as a potato alternative. The natural sweetness satisfies without added sugars.
For Athletic Performance
Parsnips offer a good carbohydrate source for athletes at 17.99 g per 100 g — making them suitable for pre- or post-workout meals. They provide 375 mg of potassium per 100 g (important for muscle function and electrolyte balance after exercise), 67 mcg of folate (17% DV — supports red blood cell production), and 17 mg of vitamin C (19% DV — antioxidant recovery support). The 4.9 g of fiber provides sustained energy release. One medium parsnip (133 g) delivers about 24 g of carbs — a meaningful contribution to glycogen replenishment.
For Keto
Parsnips are not keto-friendly. With 13.09 g net carbs per 100 g (17.99 g total carbs minus 4.9 g fiber), even a small serving would consume a large portion of the typical 20 g daily keto carb limit. One medium parsnip (133 g) has about 17.4 g net carbs — nearly the entire daily allowance. If you enjoy root vegetables on keto, choose lower-carb alternatives like celeriac (5.9 g net carbs per 100 g), turnips (4.6 g net carbs), or radishes (1.8 g net carbs). Save parsnips for targeted carb refeed days if your protocol includes them.
Frequently Asked Questions
How many calories are in parsnips?
Raw parsnips have 75 calories per 100 g. One medium parsnip (133 g) has about 100 calories. Compared to other root vegetables, parsnips are similar to potatoes (77 kcal) and lower than sweet potatoes (86 kcal), but higher than carrots (41 kcal). Their moderate calorie density comes from 17.99 g of carbohydrates per 100 g.
Are parsnips keto-friendly?
Parsnips are not keto-friendly. With 17.99 g total carbs minus 4.9 g fiber = 13.09 g net carbs per 100 g, a single medium parsnip (133 g) would use up about 17 g of net carbs — most or all of a typical 20 g daily keto allowance. If you are on keto, choose lower-carb root vegetables like celeriac (5.9 g net carbs) or turnips (4.6 g net carbs) instead.
Parsnip vs carrot — what is the difference?
Parsnips have nearly double the calories of carrots (75 vs 41 kcal per 100 g) and significantly more carbs (17.99 vs 9.58 g). However, parsnips provide more fiber (4.9 vs 2.8 g), more folate (67 vs 19 mcg), and more potassium (375 vs 320 mg). Carrots are much richer in vitamin A (835 mcg RAE vs 0 in parsnips). Flavor-wise, parsnips are sweeter and nuttier, while carrots are milder and slightly more earthy.
What are the health benefits of parsnips?
Parsnips pack several nutritional benefits. Per 100 g they provide 4.9 g of fiber (20% DV — supports digestion and satiety), 375 mg potassium (8% DV — important for blood pressure), 67 mcg folate (17% DV — critical for cell division and pregnancy), 17 mg vitamin C (19% DV — immune support), and 22.5 mcg vitamin K (19% DV — supports bone health and blood clotting). They are also a good source of manganese and phosphorus.
How to cook parsnips?
Parsnips are incredibly versatile. Roasting is the most popular method — toss peeled, chopped parsnips with olive oil, salt, and pepper, then roast at 200 C (400 F) for 30-35 minutes until golden and caramelized. They are also excellent in soups and purees (boil and blend with butter and cream), mashed as a lower-carb alternative to potatoes, or added to stews and gratins. Thin slices can be turned into parsnip chips by deep-frying or baking.
Are parsnips good for weight loss?
Parsnips can support weight loss when used as part of a balanced diet. At 75 kcal per 100 g, they are moderate in calories for a root vegetable. Their standout benefit for weight loss is the high fiber content — 4.9 g per 100 g — which promotes fullness and slows digestion. A medium parsnip (133 g) provides about 6.5 g of fiber with only 100 calories. Pair them with lean protein for a satisfying, nutrient-rich meal.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Parsnip | 75 | 1.2g | 17.99g | 0.3g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Celeriac | g | g | g | |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Potato | 77 | 2.05g | 17.49g | 0.09g |
per 100g
At 75 kcal per 100 g, parsnips are higher in calories than carrots (41 kcal) and celeriac (42 kcal), but similar to potatoes (77 kcal) and lower than sweet potatoes (86 kcal). Their standout advantages are fiber (4.9 g — more than most root vegetables), folate (67 mcg), and vitamin K (22.5 mcg).
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
