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Parsnip nutrition, glycemic index, calories, net carbs & more

Parsnips, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 03, 2022
Education: General Medicine at YSMU
Parsnip

Carbs in Parsnip

Parsnip is a root vegetable related to carrots. 100g of this food contains 18g of carbs. This quantity covers 6% of the daily carbohydrate needs.

Macronutrients chart

2% 18% 80%
Protein:
Daily Value: 2%
1.2 g of 50 g
2%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 6%
17.99 g of 300 g
6%
Water:
Daily Value: 4%
79.53 g of 2,000 g
4%
Other:
0.98 g

Carbs per serving size

The serving size for this vegetable is one cup slices (133g). This amount of Parsnip provides 23.9g of carbs.

Carbohydrate type breakdown

The chart below shows that in 100g of Parsnip, there are 4.8g sugars and 4.9g fiber. Parsnip provides 20% of dietary fiber daily needs.

Soluble or insoluble fiber

The majority of fiber in this food is soluble, though some are insoluble fiber. Therefore, Parsnip can promote cardiovascular health.

Fiber content ratio for Parsnip

4.8% 4.9% 8.29%
Sugar: 4.8 g
Fiber: 4.9 g
Other: 8.29 g

Parsnip net carbs

We can calculate the net carbs of parsnip by subtracting the fiber content from the total carbs.

Parsnip contains 18g of carbs, 4.9g of which is fiber. Therefore, this vegetable provides 13.1 g of net carbs per 100g.

Parsnip calories

Calories per 100g

Parsnip is a low-calorie food. It provides 75 calories per 100g. These calories come from 18g carb and 1.2g protein. 100g of Parsnip covers 4% of the daily calorie requirement.

Calories per serving size

The serving size of Parsnip is one cup slices (133 g). This quantity contains 99.8 calories.

Comparison

Parsnip is lower in calories than 79% of foods.

Parsnip is higher in calories than Turnip. It is also higher in calories than Carrot and Celery.

You can compare the calorie content of Parsnip with that of other foods with the help of the table below.

Food

Calories per 100g

Potato

77

Parsnip

75

Carrot

41

Onion

40

Turnip

28

Celery

16

Radish

16

Burning estimates

The table below illustrates how long it takes to burn 133 calories (1 cup slices of Parsnip) and what type of activity is required. This period was evaluated using the MET technique (Metabolic Equivalent of a Task) (1) (2).

1 cup slices - 70kg person

1 cup slices - 100 kg person

Walking

33 min

23 min

Running

17 min

12 min

Cycling

15 min

11 min

Parsnip glycemic index

Like most root vegetables, parsnip is high in carbohydrates, particularly starch. One hundred gram serving of parsnips contains 18g of carbohydrates, half of which consists of sugars. However, parsnips are also rich in dietary fiber.

The glycemic index of a parsnip can significantly vary depending on its growing conditions, variety, and cooking method. Most parsnips have moderate to high glycemic index values.

According to The International Tables of Glycemic Index Values, the GI of parsnips from Canada falls in the range of 97±19. At the same time, peeled and boiled parsnips from Australia have a GI of 52±5 (3).

People with diabetic or prediabetic conditions are advised to limit their parsnip intake due to the high starch content. When consumed, dishes containing peeled and boiled parsnips are preferred over fried parsnips with peel.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
  3. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 03, 2022

Important nutritional characteristics for Parsnip

Parsnip
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
97 (high)
Insulin index ⓘ
N/A
Calories
75
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
13.09 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup slices (133 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.9 (alkaline)
81% Fiber
80% Vitamin C
79% Potassium
74% Folate, food
70% Folate
Explanation: The given food contains more Fiber than 81% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Potassium, Folate, food, and Folate.

Parsnip Glycemic index (GI)

Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
97

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 11% 23% 21% 31% 34% 2% 17% 40% 74% 10% 0%
Calcium: 36 mg of 1,000 mg 4%
Iron: 0.59 mg of 8 mg 7%
Magnesium: 29 mg of 420 mg 7%
Phosphorus: 71 mg of 700 mg 10%
Potassium: 375 mg of 3,400 mg 11%
Sodium: 10 mg of 2,300 mg 0%
Zinc: 0.59 mg of 11 mg 5%
Copper: 0.12 mg of 1 mg 13%
Manganese: 0.56 mg of 2 mg 24%
Selenium: 1.8 µg of 55 µg 3%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
375 mg
TOP 21%
Magnesium
29 mg
TOP 34%
Manganese
0.56 mg
TOP 36%
Calcium
36 mg
TOP 40%
Copper
0.12 mg
TOP 45%
Zinc
0.59 mg
TOP 66%
Phosphorus
71 mg
TOP 71%
Iron
0.59 mg
TOP 74%
Selenium
1.8 µg
TOP 78%
Sodium
10 mg
TOP 85%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 1.49 mg of 15 mg 10%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 17 mg of 90 mg 19%
Vitamin B1: 0.09 mg of 1 mg 8%
Vitamin B2: 0.05 mg of 1 mg 4%
Vitamin B3: 0.7 mg of 16 mg 4%
Vitamin B5: 0.6 mg of 5 mg 12%
Vitamin B6: 0.09 mg of 1 mg 7%
Folate: 67 µg of 400 µg 17%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 22.5 µg of 120 µg 19%

Vitamin chart - relative view

Vitamin C
17 mg
TOP 20%
Folate
67 µg
TOP 30%
Vitamin E
1.49 mg
TOP 42%
Vitamin K
22.5 µg
TOP 47%
Vitamin B1
0.09 mg
TOP 52%
Vitamin B5
0.6 mg
TOP 52%
Vitamin B6
0.09 mg
TOP 67%
Vitamin B3
0.7 mg
TOP 74%
Vitamin B2
0.05 mg
TOP 81%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Fat type information

0.05% 0.112% 0.047%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g

All nutrients for Parsnip per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 40% 13.09g 4.1 times less than Chocolate Chocolate
Protein 3% 84% 1.2g 2.4 times less than Broccoli Broccoli
Fats 0% 85% 0.3g 111 times less than Cheese Cheese
Carbs 6% 37% 17.99g 1.6 times less than Rice Rice
Calories 4% 79% 75kcal 1.6 times more than Orange Orange
Sugar N/A 48% 4.8g 1.9 times less than Coca-Cola Coca-Cola
Fiber 20% 19% 4.9g 2 times more than Orange Orange
Calcium 4% 40% 36mg 3.5 times less than Milk Milk
Iron 7% 74% 0.59mg 4.4 times less than Beef Beef
Magnesium 7% 34% 29mg 4.8 times less than Almond Almond
Phosphorus 10% 71% 71mg 2.6 times less than Chicken meat Chicken meat
Potassium 11% 21% 375mg 2.6 times more than Cucumber Cucumber
Sodium 0% 85% 10mg 49 times less than White Bread White Bread
Zinc 5% 66% 0.59mg 10.7 times less than Beef Beef
Copper 13% 45% 0.12mg 1.2 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 10% 42% 1.49mg Equal to Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 19% 20% 17mg 3.1 times less than Lemon Lemon
Vitamin B1 8% 52% 0.09mg 3 times less than Pea Pea
Vitamin B2 4% 81% 0.05mg 2.6 times less than Avocado Avocado
Vitamin B3 4% 74% 0.7mg 13.7 times less than Turkey meat Turkey meat
Vitamin B5 12% 52% 0.6mg 1.9 times less than Sunflower seed Sunflower seed
Vitamin B6 7% 67% 0.09mg 1.3 times less than Oat Oat
Folate 17% 30% 67µg 1.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 19% 47% 22.5µg 4.5 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 86% 0.05g 117.9 times less than Beef Beef
Monounsaturated Fat N/A 81% 0.11g 87.5 times less than Avocado Avocado
Polyunsaturated fat N/A 90% 0.05g 1003.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 75
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 10mg
6%
Total Carbohydrate 18g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 36mg 4%

Iron 1mg 13%

Potassium 375mg 11%

*
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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Parsnip nutrition infographic

Parsnip nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.