Parsnips: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

October 31, 2023

Parsnips, often overlooked while picking veggies like carrots and potatoes, are root vegetables that deserve a closer look. These off-white, sweet-tasting wonders are not just great for cooking; they're also packed with goodness for your health. In this article, we'll dive into the world of parsnips, checking out their many benefits, how to use them in your cooking, and how to enjoy their unique taste in your everyday meals. Whether you're a pro in the kitchen or just starting, parsnips are a smart choice to add to your diet.


Parsnips provide essential nutrients and a subtly sweet, earthy flavor, making them a versatile addition to your meals.

What Are Parsnips?

Parsnips are a root vegetable with a sweet, potato-like flavor that has been used in cooking for centuries. They are often cooked and used in baking as a sweetener and are rich sources of potassium, vitamin C, and folate. Like carrots, they can be roasted, mashed, or cooked in other ways.

Parsnips are high in fiber, which keeps you regular and fuller longer. They're also packed with vitamins C and E and can boost your immune system. Parsnips are also a good source of folate, which can help prevent congenital disabilities in developing babies. They are also high in antioxidants, which make them an excellent addition to any diet.

When choosing parsnips, check that they have firm, fleshy roots and are free of splits or large brown spots. Parsnips can be stored in the refrigerator for up to three weeks. Peeling them will remove the flavor. Parsnips should be kept in an airtight container in the refrigerator or crisper drawer. They can also be frozen for up to three months.

Parsnips are deliciously cooked and can be added to soups and stews. They also make a nice side dish. For example, you can add them to potato leek soup or chicken soup. Another way to prepare them is in the form of a french-fry. You can also bake them alongside other root vegetables.

Nutrition Facts of Parsnips

Parsnips are a root vegetable similar in texture and flavor to carrots. They belong to the family Apiaceae and grow as annual or biennial plants. They grow best when the ground is moist and fertile. Their seeds are globular and pale brown.

Nutrition facts for 100 grams (3.5 ounces) of Parsnips include:

  • Calories: 75
  • Fat: 0.3 g
  • Sodium: 10 mg
  • Potassium: 375 mg - 10% of the Daily Value (DV)
  • Carbohydrates: 18 g - 6% of the DV
  • Fiber: 4.9 g - 19% of the DV
  • Sugar: 4.8 g
  • Protein: 1.2 g - 2% of the DV
  • Vitamin C: 28% of the DV
  • Iron: 3% of the DV
  • Vitamin B6: 5% of the DV
  • Magnesium: 7% of the DV
  • Calcium: 3% of the DV

Vitamins and Minerals

Parsnips contain a surprising array of vitamins and minerals, which make them excellent for the body. They also have antibacterial, anti-inflammatory, and antioxidant properties. They can also help protect the liver and reduce the risk of cardiovascular disease. Parsnips are also high in magnesium, which helps form bones.

The high potassium content of parsnips helps control blood pressure and heart rate. They contain significant amounts of folate, which may help grow red blood cells and protect the body from diseases like cancer. Additionally, they contain a high fiber content, with between three and five grams of fiber per 100 grams. Fiber improves bowel health and helps in the absorption of nutrients.

Even though parsnips are low in protein, they are a good source of fiber. One cup of cooked parsnips contains about 6.5 grams of dietary fiber. In addition, parsnips contain only a small amount of total fat. This makes them a low-fat food that is low in calories.

Parsnips have high levels of Vitamin C, which boosts immunity and protects the body from harmful free radicals. They also aid the production of collagen, which keeps skin supple and elastic. These nutrients also help reduce cholesterol levels. The anti-inflammatory properties of parsnips may be beneficial for respiratory ailments.

Health Benefits of Parsnips

Whether baked or raw, parsnips are a nutritious root vegetable with plenty of health benefits. They're naturally low in fat and are also high in antioxidants. They also help improve digestion and help the body lose weight. In addition, parsnips are a delicious and versatile food that can be used in many dishes.

Parsnips are also high in folate, a nutrient that helps reduce the risk of neural tube congenital disabilities in infants. Furthermore, folate helps the body maintain proper mental functioning and is linked to reduced rates of depression. Its anti-inflammatory properties also help with the treatment of respiratory problems.

Parsnips are fiber-rich, making them an excellent addition to a diet. Fiber is good for digestion as it helps regulate bowel movements and remove toxins. They also help prevent eye problems because they contain a high level of vitamin C. Vitamin C protects the eyes from the effects of sunlight, which can damage them. A diet high in fiber can improve your vision.

Another advantage of parsnips is that they are high in antioxidants. Antioxidants, such as vitamin C, improve the immune system. Vitamin C helps the body fight off harmful toxins and prevents allergies.

Side Effects

Parsnips are those white, carrot-like veggies you might have tried in a soup or stew. While they offer some good stuff for your health, there are some things you should be aware of. Just like with anything you eat, if you go overboard or have certain issues, parsnips might not be your best friend. Let's dive into these possible downsides.

Allergic Reactions

Some folks could be allergic to parsnips. This can lead to itching, swelling, rashes, or stomach problems. If you suspect this, talk to a doctor about it.

Sun Sensitivity

Parsnips have a sap in their leaves and stems that can make your skin more sensitive to the sun. If you touch this sap and then go out in the sun, you might get red, blistered skin. So, avoid the sap and wash your skin if you accidentally touch it.

Kidney Stone Risk

Parsnips, like some other veggies, have something called oxalates. These can add to the chances of getting kidney stones in some people. If you've had kidney stones or are at risk, it's a good idea not to go overboard with parsnips and drink lots of water.

Tummy Troubles

Eating a lot of parsnips can sometimes lead to tummy problems like bloating, gas, or diarrhea. It's best to have a mix of foods in your diet to avoid these issues.

Vitamin K Overload

Too much of a good thing can sometimes be a problem. Parsnips have a fair amount of vitamin K, which is usually good for you. But if you're taking medicines that make your blood thinner, like warfarin, having a ton of vitamin K from parsnips might not mix well. Make sure to talk to your doctor if this is a concern for you.

Parsnips are a tasty and healthy part of your diet. They're packed with vitamins, minerals, and fiber. But, like anything, don't go overboard. Keep an eye out for any allergic reactions or potential health issues. If you need clarification on how parsnips fit into your diet, it's always a good idea to chat with a healthcare pro or a nutrition expert for personalized advice.

Tips for Choosing Parsnips

Picking out the right parsnips is a smart move to get the tastiest and healthiest ones. Here are some down-to-earth tips to help you select top-quality parsnips when you're out shopping:

Go for Firmness

Choose parsnips that feel firm and solid when you give them a gentle squeeze. Avoid the soft ones, as they might be old and not as tasty.

Watch for Imperfections

Look at the parsnips for any marks, cuts, or spots. They should be smooth and clean, without any major flaws.

Consider Size

Smaller parsnips often have a sweeter taste and a smoother texture than the bigger ones. If you're after a mild flavor and a nice bite, go for the smaller ones.

Fresh Tops

If the parsnips still have their green leaves attached, check them out. They should look fresh and green, not wilted or yellow. But remember, the tops don't tell you everything about the parsnip itself.

Even Thickness

Choose parsnips that have a consistent thickness from top to bottom. This helps them cook evenly. Thicker parts take longer to cook than the thinner ones.

Organic Choices

If you're into organic food, look for parsnips with the "organic" label. Organic parsnips are grown without synthetic chemicals, which might be more in line with your food preferences.

Use Your Nose

Give the parsnips a little sniff. They should have a mild, earthy smell. Any strange or bad odors could mean they're not good to eat.

Storing Well

If you need to start using the parsnips, go for the ones with the tops cut off. This helps keep them fresh. Store your parsnips in a cool, dark place, like the fridge, to prevent them from getting tough or bitter.

The Right Season

Keep in mind that parsnips are often at their best during late fall and winter, especially after they've had some frost. Cold weather can make them sweeter and more delicious.

With these practical tips, you'll have no trouble picking the perfect parsnips for your cooking. Your dishes will thank you with great taste and nutrition!

Tips for Preparing Parsnips

Getting parsnips ready for cooking is a breeze, and they can add a delicious touch to your meals when you do it right. Here are some practical tips to help you prepare parsnips so they taste great and are good for you:

Cleaning and Peeling

Start by giving your parsnips a good wash under the tap to remove any dirt or stuff on them. Young parsnips often have skin that's not too tough and doesn't need peeling. But if your parsnips are older, you should use a peeler or a knife to remove the outer layer. Be sure to cut off any blemishes or bad spots.

Trim the Ends

Cut off the tops and bottoms of your parsnips. This helps you use the most tasty and tender parts of the vegetable while any woody or weird bits get tossed.

Slicing or Dicing

How you cut your parsnips depends on what you're cooking. You can slice them into rounds, make thin strips (julienne), or dice them into cubes. Smaller pieces often cook faster and more evenly.

Quick Boil (Optional)

Sometimes, give your parsnips a quick boil and then plunge them into ice water. This can help keep their color and make them cook faster if you plan to roast or sauté them.


Roasting parsnips is a tasty choice. Toss your prepared parsnips with olive oil, salt, and whatever seasonings you like. Lay them out on a baking sheet and roast them in your hot oven at around 400°F (200°C) until they turn a lovely golden color and are soft when you poke them with a fork. That usually takes about 30-40 minutes.

Boil and Mash

Boiling parsnips until soft and then mashing them up with butter or milk is a classic way to make a creamy and slightly sweet side dish that goes well with all sorts of main courses.


Sautéing parsnips in a pan with some oil or butter until they're golden and soft is another yummy option. You can add herbs, spices, or even a little honey for extra flavor.

Soup and Stew Stars

Parsnips are a great addition to soups and stews. They bring in a mild sweetness and a hearty feel. Just peel and chop them into small bits before you add them to your recipe.

Mix with Other Veggies

Parsnips team up nicely with other root veggies like carrots, potatoes, and turnips. The flavors all go together, making a tasty and healthy side dish.

Play with Flavors

Try different seasonings and herbs to make your parsnips even tastier. Thyme, rosemary, garlic, or maple syrup can add extra yumminess.

With these down-to-earth tips, you can get your parsnips ready in different ways to suit your tastes and cook meals that are both delicious for you. Parsnips are flexible, making them a great addition to your cooking routine.

Tips on Including Parsnips in Meal

One of the easiest ways to include parsnips in your meal is to roast them. Roasting parsnips brings out their natural sweetness, and the natural sugars caramelize to give them a crisp crunch. You can also coat them in chile powder or paprika for a spicy twist. Roasted parsnips can be reheated in the microwave or the oven. For best results, roast parsnips for approximately 35 to 45 minutes.

Parsnips are a great source of vitamin K, folate, and antioxidants. Before cooking them, you must peel them and rinse them well. Small and medium-sized parsnips should be pale and firm. Avoid large or woody parsnips. Be sure to peel and cut them before cooking. You can store unwashed parsnips in the refrigerator for up to two weeks. To prepare them for cooking, peel and cut them lengthwise. To make them easier to peel and cook, you can add lemon juice.

For babies and children, parsnips are safer to eat when they are cooked in large pieces. They can also be used in pureed soups. A combination of herbs and other flavors complements the flavor of parsnips. Some great recipes for using parsnips include Guinness stew and chicken thigh with apricots. In Europe, parsnips were used as a sweetener before sugar became a staple.

Parsnips are most commonly cooked, although they can also be eaten raw. They are high in vitamins and minerals and contain plenty of fiber. They are similar to carrots, but they have a sweeter taste. They can be cooked in many ways, and you can also include them in baked goods.


About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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