Food · Vegetables and Vegetable Products
Parsnips nutrition facts
A typical portion of parsnips (1 cup slices; 133 g, raw (SR Legacy)) has 100 calories and 2g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 71 calories (cooked, boiled, drained, without salt) to 92 (cooked).
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 for Parsnips, raw, 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
- Sodium per 100 g
- 10mg
- more than 18% of reference foods
1 cup slices weighs 133 g in USDA's record for Parsnips, raw (FDC 170417).
Where the calories come from: 91% carbohydrate, 3% fat and 6% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of parsnips USDA describes
Cooked has the most calories per 100 g (92); the fewest: Without salt (71)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Parsnips, raw (SR Legacy) | 75 | 1.2 g | 0.3 g | 10 mg |
| Parsnips, cooked, boiled, drained, without salt | 71 | 1.3 g | 0.3 g | 10 mg |
| Parsnips, cooked, boiled, drained, with salt | 71 | 1.3 g | 0.3 g | 246 mg |
| Parsnips, cooked | 92 | 1.3 g | 2.8 g | 131 mg |
| Parsnips, raw (Foundation) | 87 | 1.3 g | 0.5 g | 0 mg |
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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in parsnips?
100 in 1 cup slices (133 g) of raw (SR Legacy); 71 to 92 per 100 g across USDA's descriptions.
How much protein is in parsnips?
2g in 1 cup slices; 1.2 g per 100 g.
How much sodium is in parsnips?
15mg in 1 cup slices; 10 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov