Parsnips, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Sweet and earthy, cooked parsnips transform into a tender, creamy vegetable with a distinct, slightly spicy flavor, perfect roasted, mashed, or in stews. --- RECIPE --- Servings: 3-4 Prep Time: 25 minutes Ingredients: - 1 pound parsnips - Water for boiling/steaming - 1 tablespoon butter (optional) - Salt to taste - Black pepper to taste Instructions: 1. Peel parsnips and cut into 1-inch chunks. 2. Boil: Place parsnips in a pot of lightly salted boiling water. Cook for 15-20 minutes, or until very tender. 3. Steam: Place parsnips in a steamer basket over boiling water. Cover and steam for 20-25 minutes, or until very tender. 4. Drain well. If desired, mash with butter, salt, and pepper before serving.
Per 100g reference serving, Parsnips, cooked provides 92 kcal of energy, 1.29g protein (5% of calories), 16.5g total carbohydrates (68% of calories, including 3.5g dietary fiber and 4.65g sugars), and 2.84g total fat (27% of calories).
Vitamins Profile in Parsnips, cooked (Per 100g)
Track how Parsnips, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 12.6 mg | 14% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.35 mg | 9% DV |
| Vitamin K (Phylloquinone) | 3.1 µg | 2.6% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.05 mg | 3.8% DV |
| Vitamin B3 (Niacin) | 0.701 mg | 4.4% DV |
| Vitamin B6 (Pyridoxine) | 0.106 mg | 6.2% DV |
| Total Folate (Vitamin B9) | 56 µg | 14% DV |
| Folate (Dietary Folate Equivalents) | 56 µg | 14% DV |
| Natural Food Folate | 56 µg | 14% DV |
| Choline | 26.4 mg | 4.8% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Parsnips, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.56 mg | 3.1% DV |
| Calcium (Ca) | 36 mg | 2.8% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 356 mg | 7.6% DV |
| Zinc (Zn) | 0.25 mg | 2.3% DV |
| Selenium (Se) | 1.6 µg | 2.9% DV |
| Phosphorus (P) | 67 mg | 5.4% DV |
| Copper (Cu) | 0.134 mg | 14.9% DV |
| Sodium (Na) | 131 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.084 g | 5.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.689 g | 4.9% DV |
| Monounsaturated Fat (MUFA) | 1.01 g | 3.4% DV |
| Polyunsaturated Fat (PUFA) | 0.776 g | 3.9% DV |
| Saturated Fat (SFA) | 0.715 g | 3.6% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Parsnips, cooked contains 92 calories (kcal), 1.29g of protein, 16.5g of carbohydrates (3.5g fiber, 4.65g total sugars), and 2.84g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Parsnips, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -5.56 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Parsnips, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Parsnips, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.