Vitamin B: The root contains vitamins B1, B2, and B6, which help the body convert food into energy. Vitamin B folate is especially important for pregnant women.
Potassium: Potassium is particularly good for blood pressure and is also needed to regulate fluid balance and support the nervous system.
Fiber: Parsnip contains 5.7 grams of fiber per 100 grams, which is more than twice as much as in carrots. A high intake of fiber helps maintain gut health, supports digestion, and increases satiety.
Parsnips provide 64 kcal of energy per 100 grams. They are among the most energy-dense vegetables – parsnips have twice the calories of carrots.
A versatile root vegetable is suitable for dishes prepared in many different ways:
Raw, for example grated
Boiled or steamed
Roasted in the oven
Grilled or pan-fried
In soups and stews
Cooked and puréed
Preserved as a side dish
Nutritional values of parsnip per 100 grams:
Calories: 64-75 kcal
Fat: 0.3-1 g
Carbohydrates: 10-18 g
Protein: 1-1.2 g
Vitamins and minerals: Contains vitamins A, B, C, and E, as well as folate and potassium.
Parsnip is also known for its high fiber content, making it a healthy choice.
Parsnips 100 g:
Nutrient Target
Energy kcal 63.8 kcal 3 %
Energy kJ 266.9 kJ
Fat 0.6g 1%
Saturates 0.1g 0%
Polyunsaturated 0.3g 2%
Carbohydrate 10.3g 4%
Sugar 5.2g 10%
Protein 1.1g 1%
Fibre 5.7g 23%
Organic acids 0.5 g
Vitamin Objective
Vitamin A (RAE) 1.7 μg 0%
Thiamine (B1) 0.1 mg 12 %
Riboflavin (B2) 0.1 mg 8 %
Vitamin B6 0.1mg 11%
Vitamin C 15.2 mg 20%
Vitamin E 0.8 mg 10%
Folate (Vitamin B9) 87.0μg 29%
Niacin (Vitamin B3) 0.7 mg 5%
Mineral or trace element Objective
Phosphorus (P) 58.0 mg 10 %
Iodine (I) 1.0 μg 1 %
Potassium (K) 480.0 mg 15 %
Calcium (Ca) 31.0 mg 4 %
Copper (Cu) 0.1 mg 9 %
Magnesium (Mg) 28.0 mg 10 %
Sodium (Na) 1.4 mg
Iron (Fe) 0.4mg 3%
Selenium (Se) 10,0 μg 20 %
Zinc (Zn) 0.3 mg 5%
