35 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in parsnip?
51.2kcal
in an 80 g portion
64 kcal per 100 g.
Source: UK CoFID 2021, record 13-312. Checked 5 October 2026.
0.88 gFat
1.4 gProtein
3.8 gFibre
35 %Daily folate
What’s in an 80 g portion
More than half of a portion is water. The rest is 10 g carbohydrate and 3.8 g fibre.
- 0.88 gFat
- 1.4 gProtein
- 10 gCarbohydrate
- 3.8 gFibre
- 63.4 gWater
- 0.5 gMinerals and the rest
About average for vegetables
Parsnip is 64 kcal per 100 g. The 240 vegetables in this database average 59.9.
Parsnip64
Vegetables average59.9
Low in fat
1.1 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.88 g
Saturates, per portion0.16 g
Vitamins and minerals in parsnip
One of the 23 recorded reach the “high in” level. Folate leads.
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Folate0.0696 mg, 35 %
Manganese0.4 mg, 20 %
Potassium360 mg, 18 %
Vitamin C13.6 mg, 17 %
Thiamin (vitamin B1)0.18 mg, 17 %
Phosphorus59.2 mg, 8.5 %
Niacin (vitamin B3)1.2 mg, 7.5 %
Vitamin E0.8 mg, 6.7 %
Pantothenic acid (vitamin B5)0.4 mg, 6.7 %
Vitamin B60.09 mg, 6.3 %
Magnesium18.4 mg, 4.9 %
Chloride39.2 mg, 4.9 %
Calcium32.8 mg, 4.1 %
Copper0.04 mg, 4 %
Iron0.48 mg, 3.4 %
Selenium0.0016 mg, 2.9 %
Zinc0.24 mg, 2.4 %
Riboflavin (vitamin B2)0.01 mg, 0.6 %
Vitamin A0.004 mg, 0.5 %
Biotin0.00008 mg, <1 %
Vitamin K0.00004 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What parsnip doesn’t give you. And where to find it.
No recorded vitamin D, and only 3 % of the zinc reference intake and 3.6 % of the selenium reference intake per 100 g.
Vitamin D
0mgin parsnip
Find it inBloater, grilled500 % per 100 g
Zinc
3%in parsnip, per 100 g
Find it inOysters, raw592 % per 100 g
Selenium
3.6%in parsnip, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Parsnip against other vegetables
Per 100 g, parsnip has the most folate of the 6 here, ahead of pepper (capsicum, red, raw).
0.087mg
0.075mg
0.042mg
0.039mg
0.031mg
0.03mg
Parsnip, rawthis page
Pepper, capsicum, red, raw−0.012 mg
Courgette, fried−0.045 mg
Taro leaves, raw−0.048 mg
Peas, frozen, boiled−0.056 mg
Mushrooms, Chinese, dried, raw−0.057 mg
All values per 100 g, from the same dataset. Differences are against parsnip.
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Questions about parsnip
The questions people ask about parsnip, answered from the dataset.
How many calories are in a portion of parsnip?
A typical portion (80 g, one of your five a day) gives 51 kcal. Per 100 g the figure is 64 kcal.
Is parsnip high in folate?
Yes. Parsnip, raw has 0.087 mg folate per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does parsnip have most of?
By share of the daily reference intake: folate (0.087 mg, 44 %), manganese (0.5 mg, 25 %) and potassium (450 mg, 23 %) per 100 g.
Is parsnip high in fibre?
It is a source of fibre (4.7 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-312, Parsnip, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Vitamin K1 from Bolton-Smith et al Br.J.Nutr. 83, 2000. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 72 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most folate.
More vegetables
- Ackee, canned, drained151 kcal
- Cabbage, Chinese, raw12 kcal
- Courgette, fried in butter63 kcal
- Lotus tubers, raw51 kcal
- Pak choi, steamed14 kcal
- Pumpkin, boiled12 kcal
- All 240 vegetables
Most folate
- Drumstick leaves, raw0.37 mg
- Drumstick leaves, boiled0.22 mg
- Broccoli, purple sprouting, raw0.195 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Beans, blackeye, whole, dried, raw0.63 mg
- Folate guide