Super source
Carbohydrate
11.6 g · 4% DV target
A sweet, earthy root vegetable that develops its characteristic honey-like flavor after the first frost, parsnips offer a dense, starchy texture and a robust profile of dietary fiber and essential minerals.
Parsnips are a notable source of potassium and dietary fibre, providing approximately 4.7 grams of fibre per 100-gram serving, which supports digestive health and helps meet institutional nutrient targets .35
The glycemic index (GI) of parsnips—a measure of how quickly a food raises blood sugar—varies significantly based on preparation, with boiled parsnips ranging from a low-to-moderate GI of 52 to a high GI of 97 .2
Parsnips are classified as a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) vegetable, making them a suitable option for individuals managing irritable bowel syndrome (IBS) who need to limit certain fermentable carbohydrates .6
While institutional guidelines often group parsnips with other "white vegetables," early research suggests they may offer higher satiety (the feeling of fullness) and functional benefits similar to other nutrient-dense root vegetables .3
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
11.6 g · 4% DV target
4.45 g · 16% DV target
4.53 g · 9% DV target
12.3 mg · 14% DV target
60.7 μg · 15% DV target
472 mg · 10% DV target
Store in a breathable bag in the vegetable crisper drawer.
Root vegetables generally have low greenhouse gas emissions and high caloric yields per hectare.
Before the arrival of the potato from the Americas, parsnips were a primary source of starch in Europe and were even used as a sweetener due to their high sugar content.