USDA reference food

Parsnips, cooked

1 cup of parsnips, cooked (160 g) has 150 calories, 2g of protein, 4.5g of fat and 6g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709955). It is one of 5 USDA descriptions of parsnips.

FoodData Central 2709955, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories150

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 210mg9%

Total Carbohydrate 26g10%

Dietary Fiber 6g20%

Total Sugars 7g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 60mg4%

Iron 0.9mg5%

Potassium 570mg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.3g; more than 19% of 8,218 USDA reference foods
Calories per 100 g: 92; more than 26% of reference foods
Fiber per 100 g: 3.5g; more than 83% of reference foods

What a portion gives you

Fiber 6g20%

Protein 2g4%

Potassium 570mg12%

Calcium 60mg4%

Iron 0.9mg5%

Sodium 210mg9%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709955); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.2 mg in 1 cup (160 g), 24% of the Daily Value
Vitamin C20 mg in 1 cup (160 g), 22% of the Daily Value
Folate90 µg DFE in 1 cup (160 g), 22% of the Daily Value
Vitamin E2.2 mg in 1 cup (160 g), 14% of the Daily Value
Thiamin0.1 mg in 1 cup (160 g), 11% of the Daily Value
Magnesium45 mg in 1 cup (160 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709955), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 68% carbohydrate, 26% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	92.0	26%
Protein	1.29 g	19%
Total fat	2.84 g	39%
Carbohydrate	16.5 g	64%
Fiber	3.50 g	83%
Total sugars	4.65 g	69%
Sodium	131 mg	62%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (160 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.06 g	1.29 g	4%
Total lipid (fat)	4.54 g	2.84 g	6%
Carbohydrate, by difference	26.4 g	16.5 g	10%
Energy	147 kcal	92.0 kcal
Alcohol, ethyl	0 g	0 g
Water	125 g	78.0 g
Total Sugars	7.44 g	4.65 g
Fiber, total dietary	5.60 g	3.50 g	20%
Cholesterol	3.20 mg	2.00 mg	1%
Fatty acids, total saturated	1.14 g	0.71 g	6%
Fatty acids, total monounsaturated	1.62 g	1.01 g
Fatty acids, total polyunsaturated	1.24 g	0.78 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	57.6 mg	36.0 mg	4%
Iron, Fe	0.90 mg	0.56 mg	5%
Magnesium, Mg	44.8 mg	28.0 mg	11%
Phosphorus, P	107 mg	67.0 mg	9%
Potassium, K	570 mg	356 mg	12%
Sodium, Na	210 mg	131 mg	9%
Zinc, Zn	0.40 mg	0.25 mg	4%
Copper, Cu	0.21 mg	0.13 mg	24%
Selenium, Se	2.56 µg	1.60 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	17.6 µg	11.0 µg
Vitamin A, RAE	17.6 µg	11.0 µg	2%
Carotene, beta	8.00 µg	5.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.16 mg	1.35 mg	14%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	20.2 mg	12.6 mg	22%
Thiamin	0.13 mg	0.080 mg	11%
Riboflavin	0.080 mg	0.050 mg	6%
Niacin	1.12 mg	0.70 mg	7%
Vitamin B-6	0.17 mg	0.11 mg	10%
Folate, total	89.6 µg	56.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	42.2 mg	26.4 mg	8%
Vitamin K (phylloquinone)	4.96 µg	3.10 µg	4%
Folic acid	0 µg	0 µg
Folate, food	89.6 µg	56.0 µg
Folate, DFE	89.6 µg	56.0 µg	22%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.029 g	0.018 g
SFA 6:0	0.021 g	0.013 g
SFA 8:0	0.011 g	0.0070 g
SFA 10:0	0.027 g	0.017 g
SFA 12:0	0.032 g	0.020 g
SFA 14:0	0.11 g	0.067 g
SFA 16:0	0.63 g	0.39 g
SFA 18:0	0.24 g	0.15 g
MUFA 18:1	1.55 g	0.97 g
PUFA 18:2	1.10 g	0.69 g
PUFA 18:3	0.13 g	0.084 g
PUFA 20:4	0.0016 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.027 g	0.017 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.012 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709955: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat parsnips

USDA lists 5 preparations of parsnips. The parsnips page puts them side by side, per 100 g and per portion.

Compare every parsnips preparation

Next questions

Foods high in fibermore fiber per 100 g than 83% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov