Resembling carrots in taste and texture, parsnips contain dietary fiber, potassium, vitamin C, and much more. In season between November and April, they are primarily eaten cooked, though they can be shredded and eaten raw or Blasted raw or cooked for maximum nutrient absorption. Sweeter and sharper in flavor than a carrot, parsnips used to be more of a staple, but were soon replaced by the now-popular potato.

Selection Process

Choose parsnips that are uniformly firm and without any soft spots. They are often coated in wax to maintain freshness, so be sure to peel the skin off or choose organically-grown, chemical-free parsnips.

Nutrition Facts

Serving Size: 1 cup slices (133.0 g)

Amount Per Serving

Calories: 99.8

% Daily Value*

Total fat 0.4g 0.6%

Saturated Fat 0.1g 0.3%

Cholesterol 0.0mg 0.0%

Sodium 13.3mg 0.0%

Total Carbs 23.9g 8.0%

Dietary Fiber 6.5g 26.1%

Sugars 6.4g

Protein 1.6g

Vitamin A 0.0% Vitamin C 37.7%
Calcium 4.8% Iron 4.4%
Vitamin D 0.0% Vitamin E 6.6%
Vitamin K 37.4% Thiamin 8.0%
Riboflavin 3.9% Niacin 4.7%
Vitamin B-6 6.0% Folate 22.3%
Vitamin B-12 0.0% Panto. acid 8.0%
Phosphorus 9.4% Magnesium 9.6%
Zinc 5.2% Selenium 3.4%
Copper 8.0% Manganese 37.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.