Parsnips, raw
FDC 170417cup slices (133 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · -6 vs Vegetables medianA pale, sweeter cousin of the carrot, raw parsnip scores 87 of 100, a Strong result ranking 37 of 60 among the Vegetables category. Its two clearest strengths are vitamin C at 19% DV and dietary fiber at 18% DV, a modest but real contribution for a root vegetable.
Parsnips are usually roasted, mashed, or added to stews once cooked, since raw they are tough and starchy; a cup of slices is the customary serving. Its score falls below the Vegetables category median of 93, and eggplant sits nearby on this same list as another low-calorie vegetable worth comparing.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | 4% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 4.9 g | 18% |
| Sugars | 4.8 g | |
| Protein | 1.2 g | 2% |
| Potassium | 375 mg | 8% |
| Calcium | 36 mg | 3% |
| Iron | 0.59 mg | 3% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 17 mg | 19% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 6.5 g | 23% |
| Sugars | 6.4 g | |
| Protein | 1.6 g | 3% |
| Potassium | 499 mg | 11% |
| Calcium | 48 mg | 4% |
| Iron | 0.78 mg | 4% |
| Magnesium | 39 mg | 9% |
| Vitamin C | 23 mg | 25% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 170417Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Eggplant, rawDensity 87 vs 87Tomatillos, rawDensity 89 vs 87Turnips, rawDensity 90 vs 87