Parsnip
A pale root vegetable, closely related to carrots, with a sweeter flavor and a higher fiber content.
Gut Health
Energy
Heart Health
Parsnips are rich in fiber, vitamin C, and folate. They support digestive and immune health. Roast, mash, or use in soups and stews.
Parsnip
Per
1 cup, sliced, cooked (156g)
Calories
111
Vitamin K
1%
Vitamin A
0%
Vitamin C
23%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
11%
Potassium
12%
Calcium
4%
Fiber
5.6g
Nutrition Highlights
Fiber, vitamin C, folate, potassium
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Roast rather than boil to concentrate the natural sweetness, which develops as starches convert to sugar with dry heat.
Absorption Boost
Healthy fats (butter, oil) — helps absorb fat-soluble nutrients when roasted
Other root vegetables — combines well for a varied nutrient profile in one dish
Use Caution If
You're managing carbohydrate intake closely — parsnips are starchier than most root vegetables
You're sensitive to furanocoumarins — raw parsnip greens/sap can cause skin irritation in sunlight; the root itself is fine
Storage
Store in a cool, dark, well-ventilated place, or refrigerate in a perforated bag for several weeks.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Energy stability
Objective
(Quarterly)
Fasting blood glucose
Folate status