USDA reference food · Vegetables and Vegetable Products
Parsnips, raw
1 cup slices of parsnips, raw (133 g) has 100 calories, 2g of protein, 0g of fat and 7g of fiber (USDA FoodData Central, SR Legacy, FDC 170417). It is one of 5 USDA descriptions of parsnips.
FoodData Central 170417, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.2g
- more than 18% of 8,218 USDA reference foods
- Calories per 100 g
- 75
- more than 22% of reference foods
- Fiber per 100 g
- 4.9g
- more than 88% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170417); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese0.7 mg in 1 cup slices (133 g), 32% of the Daily Value
- Vitamin C23 mg in 1 cup slices (133 g), 25% of the Daily Value
- Vitamin K30 µg in 1 cup slices (133 g), 25% of the Daily Value
- Folate89 µg DFE in 1 cup slices (133 g), 22% of the Daily Value
- Copper0.2 mg in 1 cup slices (133 g), 18% of the Daily Value
- Vitamin E2.0 mg in 1 cup slices (133 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170417), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 91% carbohydrate, 3% fat and 6% 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 | 75.0 | 22% |
| Protein | 1.20 g | 18% |
| Total fat | 0.30 g | 17% |
| Carbohydrate | 18.0 g | 66% |
| Fiber | 4.90 g | 88% |
| Total sugars | 4.80 g | 69% |
| Sodium | 10.0 mg | 18% |
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 (53)
The portion is 1 cup slices (133 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.60 g | 1.20 g | 3% |
| Total lipid (fat) | 0.40 g | 0.30 g | 1% |
| Carbohydrate, by difference | 23.9 g | 18.0 g | 9% |
| Ash | 1.30 g | 0.98 g | |
| Energy | 99.8 kcal | 75.0 kcal | |
| Water | 106 g | 79.5 g | |
| Total Sugars | 6.38 g | 4.80 g | |
| Fiber, total dietary | 6.52 g | 4.90 g | 23% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.067 g | 0.050 g | 0% |
| Fatty acids, total monounsaturated | 0.15 g | 0.11 g | |
| Fatty acids, total polyunsaturated | 0.063 g | 0.047 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 47.9 mg | 36.0 mg | 4% |
| Iron, Fe | 0.78 mg | 0.59 mg | 4% |
| Magnesium, Mg | 38.6 mg | 29.0 mg | 9% |
| Phosphorus, P | 94.4 mg | 71.0 mg | 8% |
| Potassium, K | 499 mg | 375 mg | 11% |
| Sodium, Na | 13.3 mg | 10.0 mg | 1% |
| Zinc, Zn | 0.78 mg | 0.59 mg | 7% |
| Copper, Cu | 0.16 mg | 0.12 mg | 18% |
| Manganese, Mn | 0.74 mg | 0.56 mg | 32% |
| Selenium, Se | 2.39 µg | 1.80 µg | 4% |
Vitamins (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.98 mg | 1.49 mg | 13% |
| 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 | 22.6 mg | 17.0 mg | 25% |
| Thiamin | 0.12 mg | 0.090 mg | 10% |
| Riboflavin | 0.067 mg | 0.050 mg | 5% |
| Niacin | 0.93 mg | 0.70 mg | 6% |
| Pantothenic acid | 0.80 mg | 0.60 mg | |
| Vitamin B-6 | 0.12 mg | 0.090 mg | 7% |
| Folate, total | 89.1 µg | 67.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (phylloquinone) | 29.9 µg | 22.5 µg | 25% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 89.1 µg | 67.0 µg | |
| Folate, DFE | 89.1 µg | 67.0 µg | 22% |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.0040 g | 0.0030 g | |
| SFA 16:0 | 0.040 g | 0.030 g | |
| SFA 18:0 | 0.019 g | 0.014 g | |
| MUFA 18:1 | 0.14 g | 0.10 g | |
| PUFA 18:2 | 0.055 g | 0.041 g | |
| PUFA 18:3 | 0.0040 g | 0.0030 g | |
| MUFA 16:1 | 0.0040 g | 0.0030 g |
Source: USDA FoodData Central, FDC 170417: 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.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 88% 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