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Parsnip purée Calories
Creamy texture, moderate fiber, provides potassium and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Parsnip purée (210 g) has 158 calories. That works out to 75 calories per 100 g. It contains 36.8 g of carbs, 2.7 g of protein, 0.6 g of fat and 8.4 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Parsnip purée Nutrition Facts
Selected: 1 cup (medium) · 210 g
158
KCAL / 210G
Carbs
36.8g
· 13% DV
Protein
2.7g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 7% · Fat 3%
Parsnip purée nutrition facts table · 1 cup (medium) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 8.4 g | 30% |
| Protein | 2.7 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Parsnip purée?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 158 kcal |
| 1 tablespoon (mini) | 15 g | 11 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 1 piece (small) | 90 g | 68 kcal |
| 100 g | 100 g | 75 kcal |
| ½ cup (half) | 105 g | 79 kcal |
| 1 serving (small) | 150 g | 113 kcal |
| 1 serving (large) | 250 g | 188 kcal |
| 1.5 cup (large) | 315 g | 236 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Parsnip purée
How do you make parsnip purée?
To make parsnip purée, peel and chop the parsnips, simmer them until tender, then drain and blend with butter or olive oil and a little milk. For a deeper, sweeter flavor, roast the parsnips instead of boiling them.
What does parsnip purée taste like?
Parsnip purée tastes mildly sweet, earthy, and aromatic. It has a more distinctive flavor than mashed potato; black pepper, thyme, and butter pair especially well with it.
Is parsnip purée different from mashed potatoes?
Yes. Parsnip purée is sweeter and more aromatic, while mashed potatoes are milder and starchier. You can also combine the two to soften parsnip’s sweetness while keeping its distinctive flavor.
What goes well with parsnip purée?
Parsnip purée pairs well with roast chicken, beef, and roasted vegetables. Serve it warm alongside mushrooms or caramelized onions, or use it as a smooth base for a savory meal.
Do you peel parsnips before making parsnip purée?
Yes, peeling parsnips is best for a smooth purée because the skin can leave a coarse texture. Wash the roots, trim the ends, and remove the skin with a vegetable peeler before cooking.
Should you roast or boil parsnips for parsnip purée?
Either method works: boiling gives parsnip purée a soft, clean flavor, while roasting makes it more concentrated and lightly caramelized. Cut the roots into evenly sized pieces so they cook at a similar rate.
How long does parsnip purée last in the fridge?
Parsnip purée keeps in a covered container in the refrigerator for up to three days. Reheat it thoroughly, stirring in a little milk, water, or stock if it has thickened.
Can you freeze parsnip purée?
Yes, parsnip purée freezes well. Cool it first, divide it into airtight portions, and thaw it in the refrigerator; stir thoroughly while reheating to bring back a smooth texture.
What can you add to parsnip purée?
Butter or olive oil, milk or cream, and salt are common additions to parsnip purée. Garlic, black pepper, and nutmeg also work well; add liquids gradually so the purée does not become thin.
Why is my parsnip purée watery, and how can I thicken it?
Parsnip purée is usually watery because the cooked roots were not drained well or too much liquid was added. Drain them thoroughly before mashing, or stir the purée over low heat to evaporate excess moisture.
Parsnip purée Vitamins & Minerals
Vitamins
Vitamin K
46.2µg · 39% DV
Vitamin C
27.3mg · 30% DV
Folate
119.7µg · 30% DV
B5
1.05mg · 21% DV
Minerals
Manganese
1.18mg · 51% DV
Copper
0.25mg · 28% DV
Potassium ⭐
788mg · 23% DV
Phosphorus
149mg · 21% DV
Sodium
21mg · 1% DV
Parsnip purée Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parsnip purée
To burn the 158 calories in 1 cup (medium) (210 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Parsnip purée?
Parsnip purée is made by cooking parsnips until tender, then mashing or blending them until smooth. Butter and milk are common additions, though olive oil or a little cooking liquid works well for a lighter or dairy-free version. Parsnips are a familiar root vegetable in Britain and parts of northern Europe, where the purée is often served as a side dish.
Its texture is creamy, and its flavour is gently sweet and earthy. Try it with roast meat, fish, mushrooms or lentils; it also makes a change from mashed potatoes at a weeknight dinner. Parsnip purée provides fibre, potassium and vitamin C, with 4 g of fibre per 100 g.
How Nutritious Is Parsnip purée?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Parsnip purée Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Parsnip purée Contain Allergens?
No known major allergens
Which Diets Is Parsnip purée Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Parsnip purée Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.