Parsnips — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Parsnips nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 75 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 18 g | 6.55% |
| Fiber | 5 g | 17.86% |
| Sugars | 5 g | 10% |
| Glycemic Index | 52 | - |
| Protein | 1 g | 2% |
| Sodium | 10 mg | 0.43% |
| Total Fat | 0 | - |
*The % of 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.
5 g
🥔 Good Fiber Content
52
🟢 Low Glycemic Index
Parsnips facts & tips
Health benefits
- High in fiber, promoting digestive health and regular bowel movements.
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and folate, supporting overall health.
- Contains antioxidants that help protect the body from free radicals.
- Supports heart health due to its potassium content, which helps regulate blood pressure.
Health risks
- High sugar content relative to other root vegetables, which may cause blood sugar spikes, particularly concerning for diabetics.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
- Risk of allergic reactions in some individuals, particularly those allergic to other root vegetables, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown parsnips, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose parsnips
Parsnips should be firm and smooth, with a creamy white color. They should be straight and uniform in size for even cooking. The texture should be solid, without any soft spots.
Avoid parsnips that are excessively large or have a woody center, as these are tougher and less flavorful. Parsnips with sprouting tops or shriveled skins should also be avoided, indicating they are old.
How to store parsnips
Parsnips should be kept in the refrigerator, ideally in the crisper drawer. Using a perforated plastic bag helps maintain airflow and keeps them fresh. When stored correctly, parsnips can remain good for 2-3 weeks.
Excess moisture can lead to limpness and mold. It's best to keep them away from fruits that produce ethylene gas, like apples, as this can accelerate spoilage. Wash and peel parsnips only right before you plan to use them to ensure optimal quality and texture.
✅ Extra Tip
How long do they last?
Parsnips can last for 2-3 weeks in the refrigerator. To keep them fresh, store them in a plastic bag or container in the crisper drawer. Cooked parsnips should be consumed within 3-5 days.
What to do with leftovers?
Leftover parsnips can be used in a variety of savory and sweet dishes. Roast them with olive oil and herbs for a caramelized side dish, or mash them with potatoes for a twist on traditional mashed potatoes. Parsnips are also great when added to soups or stews, where they add sweetness and depth of flavor.
Use parsnips in a puree with butter and cream, perfect as a side dish for roasted meats, or slice them thinly and fry for parsnip chips as a healthy snack. If you have a lot of parsnips, consider making a batch of parsnip muffins or bread, where their natural sweetness adds flavor and moisture. Parsnips can also be added to a root vegetable gratin with cheese and cream, or used as a base for a vegetable curry with spices and coconut milk. For a quick snack, roast parsnip sticks with honey and thyme for a sweet and savory treat.
👨⚕️️ Medical disclaimer
How parsnips support specific health conditions
Parsnips are a root vegetable rich in fiber, promoting digestive health by aiding regular bowel movements. They are also a good source of vitamins C and K, supporting immune health and bone health. Parsnips contain antioxidants that help protect cells from oxidative damage, contributing to heart health. Their sweet, nutty flavor makes them a nutritious addition to soups, stews, and roasted vegetable dishes, offering a healthy and low-calorie option for weight management.
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app
