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Roasted parsnip Calories
Source of fiber and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted parsnip (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 27 g of carbs, 1.8 g of protein, 0.5 g of fat and 7.4 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Roasted parsnip Nutrition Facts
Selected: 1 serving (medium) · 150 g
113
KCAL / 150G
Carbs
27g
· 10% DV
Protein
1.8g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 6% · Fat 4%
Roasted parsnip nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 7.4 g | 26% |
| Protein | 1.8 g | 4% |
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 Serving of Roasted parsnip?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 113 kcal |
| 1 ounce (small) | 28.4 g | 21 kcal |
| 1 piece (small) | 75 g | 56 kcal |
| 100 g | 100 g | 75 kcal |
| 1 piece (medium) | 130 g | 98 kcal |
| 1 cup (chopped) | 130 g | 98 kcal |
| 1 cup (diced) | 180 g | 135 kcal |
| 1 piece (large) | 200 g | 150 kcal |
| 1 serving (large) | 250 g | 188 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Roasted parsnip
How do you make roasted parsnips crispy?
For crispy roasted parsnips, dry the cut pieces well, coat them lightly with oil, and spread them in a single layer on a hot baking tray. Crowding traps steam, so use two trays if needed and turn the pieces once as they roast.
Do you peel parsnips before roasting them?
Usually, yes: peeling roasted parsnips removes a skin that can be tough, especially on larger roots. Small, fresh parsnips can be scrubbed and roasted unpeeled if you prefer; trim away any blemishes and the woody ends first.
What do roasted parsnips taste like?
Roasted parsnips taste mildly sweet, earthy, and somewhat like carrots, but with a distinctive, more aromatic flavor. Browning brings out their sweetness, and herbs such as thyme or rosemary complement them well.
Should you parboil parsnips before roasting them?
No, parsnips do not need parboiling before roasting; raw pieces cook through in the oven. Briefly boiling them first can give larger pieces a softer center and help the outside brown, but drain and dry them thoroughly afterward.
Why are my roasted parsnips soggy instead of browned?
Roasted parsnips often turn soggy when the tray is crowded, the pieces are wet, or the oven is not hot enough. Give them space, dry them after washing, and turn them during cooking so their surfaces brown evenly.
Can you roast parsnips with carrots and potatoes?
Yes, parsnips roast well with carrots and potatoes. Cut the vegetables to similar sizes, but remember that parsnips may soften sooner than potatoes; add them later or cut the potatoes smaller to finish everything together.
Do roasted parsnips have a woody core, and should you remove it?
Large parsnips can have a tough, woody core, while smaller roots are usually tender throughout. If the center feels fibrous when you cut one, remove it before roasting; there is usually no need to core small parsnips.
How should you cut parsnips for roasting?
Cut roasted parsnips into evenly sized batons or chunks so they cook at the same rate. For thick roots, halve or quarter them lengthwise; very thin pieces can dry out or burn before the centers become tender.
How do you store and reheat leftover roasted parsnips?
Store leftover roasted parsnips in a covered container in the refrigerator and eat them within a few days. Reheat them in the oven to bring back some browning; a microwave is quicker but leaves them softer.
Can you freeze roasted parsnips?
Yes, you can freeze roasted parsnips, though they may be softer after thawing. Cool them completely, freeze the pieces in a single layer, then transfer them to a sealed freezer container. Reheat from frozen in the oven.
Roasted parsnip Vitamins & Minerals
Vitamins
Vitamin K
33µg · 28% DV
Vitamin C
21mg · 23% DV
Folate
87µg · 22% DV
B5
0.9mg · 18% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.18mg · 20% DV
Potassium ⭐
563mg · 17% DV
Phosphorus
107mg · 15% DV
Sodium
15mg · 1% DV
Roasted parsnip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted parsnip
To burn the 113 calories in 1 serving (medium) (150 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 Roasted parsnip?
Roasted parsnip is the baked form of parsnip, a pale root vegetable related to carrots and native to Eurasia. It has a naturally sweet, gently earthy flavour that deepens in the oven, with tender flesh and lightly browned edges. In Britain and parts of northern Europe, it is a familiar roast-dinner side; elsewhere, it works much like a sweet, aromatic alternative to carrots or potatoes.
Serve it with herbs as a side, or toss it into a warm grain bowl or vegetable tray bake. It provides fibre and folate, while being low in fat. A little oil is enough for browning, and pairing it with beans or lentils makes a more substantial plant-based meal.
How Nutritious Is Roasted parsnip?
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 Roasted parsnip 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 Roasted parsnip Contain Allergens?
No known major allergens
Which Diets Is Roasted parsnip 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
Roasted parsnip Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.