# Parsnips, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/parsnips-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 170417)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Parsnips provide about 75 kcal, 4.9 g fiber, 17 mg vitamin C, and 375 mg potassium per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 75 kcal | 4% |
| Total Fat | 0.3 g | 0% |
| Saturated Fat | 0.1 g | 0% |
| Total Carbohydrate | 18 g | 7% |
| Sugars | 4.8 g | 10% |
| Dietary Fiber | 4.9 g | 18% |
| Protein | 1.2 g | 2% |
| Sodium | 10 mg | 0% |
| Calcium | 36 mg | 3% |
| Folate | 67 µg | 17% |
| Iron | 0.6 mg | 3% |
| Magnesium | 29 mg | 7% |
| Potassium | 375 mg | 8% |
| Vitamin A | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.6 mg | 5% |

## Standard servings

- 1 cup slices: 133 g

## What is in it
Parsnips have 75 kcal per 100 g. They contain 17.99 g carbs, 4.9 g fiber, and 4.8 g sugars. Protein is 1.2 g and fat is low at 0.3 g. Vitamin C is 17 mg. Potassium is 375 mg. They also provide calcium 36 mg, iron 0.59 mg, magnesium 29 mg, zinc 0.59 mg, and folate 67 µg.

## What it means for your health
The fiber may help keep digestion regular. Vitamin C may support the immune system. Potassium may help maintain normal blood pressure. The low fat and sodium levels make it a heart‑friendly choice.

## Good to know
One cup of sliced raw parsnips weighs about 133 g. They can be eaten raw or cooked. Their sweet flavor works well in soups and salads. This is general education, not medical advice.