Parsnip

Zoom on carbohydrates

• The energy of the raw parsnip comes mainly from its carbohydrates, at 10.10 g per 100 g.
• This is well above the average amount of carbohydrates found in raw vegetables (3.58 g per 100 g).
• Raw parsnips are low in sugar* (4.80 g per 100 g) as they contain no more than 5 g per 100 g.

Zoom on fibres

• Raw parsnip is a source of fibre* as it provides more than 3 g per 100 g, i.e. 4.70 g of fibre per 100 g.
• This amount is higher than the average quantity of fibre found in raw vegetables (2.21 g per 100 g).

Zoom on proteins

• Its protein content (1.54 g per 100 g) is lower than the average amount found in raw vegetables (1.69 g of protein per 100 g).

Zoom on lipids

• The amount of fat in raw parsnip (0.40 g per 100 g) is lower than the average quantity found in raw vegetables (1.09 g per 100 g).
• Raw parsnips are fat-free* as they contain less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw parsnips are a source of:
  • potassium as they provide 25.25% of DRVs, i.e. 505 mg per 100 g;
  • manganese as they provide 24% of DRVs, i.e. 0.48 g per 100 g.
• According to the Ciqual 2020 table, whether raw or cooked, parsnips are the 3rd   vegetable with the highest potassium content.
• Raw parsnip is also the 3rd vegetable with the highest manganese content.
• Its copper and phosphorus content is also significant. It contains the equivalent of:
  • 13% of DRVs for copper, i.e. 0.13 mg per 100 g;
  • 11.79% of DRVs for phosphorus, i.e. 82.50 mg per 100 g.
• The amount of other minerals and trace elements is less than 8% of DRVs.

Zoom on vitamins

• Raw parsnip is high in:
  • vitamin B9 as it provides the equivalent of 33.50% of DRVs, i.e. 67 µg per 100 g;
  • vitamin K1 as it provides the equivalent of 30% of DRVs, i.e. 22.50 µg per 100 g.
• It is also a source of vitamin E as it provides the equivalent of 15.83% of DRVs, i.e. 1.90 mg per 100 g.
• Raw parsnips contain significant amounts of vitamin C, vitamin B3 and vitamin B5. They provide the equivalent of:
  • 14.38% of DRVs for vitamin C, i.e. 11.50 mg per 100 g;
  • 12.19% of DRVs for vitamin B3, i.e. 1.95 mg per 100 g;
  • 10% of DRVs for vitamin B5, i.e. 0.60 mg per 100 g.
• The quantity of other vitamins represents less than 9% of DRVs.

*Calculation made: Beta Carotene / 6 + retinol 

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• Flavonols, being part of flavonoids, are mainly present in raw parsnip composites, representing 95.15% of total polyphenols identified.
• Next come lignans, representing 4.85% of total polyphenols.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Stewed parsnips provide an average of 90.80 calories (kcal) per 100 g, i.e. 383 kJ.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values, as well as the percentage of the Dietary Reference Values (DRVs) for 100 g net of stewed parsnip.

Zoom on carbohydrates

• Its energy comes mainly from its carbohydrates, at 16.60 g per 100 g.
• This amount is well above the average quantity of carbohydrates found in cooked vegetables (4.73 g per 100 g).
• These are mainly sucrose (6.20 g per 100 g) and starch (5 g per 100 g).

Zoom on fibres

• Stewed parsnips are a source of fibre* as they provide more than 3 g per 100 g, i.e. 5.60 g of fibre per 100 g.
• This amount is higher than the average quantity of fibre present in cooked vegetables (2.05 g per 100 g).

Zoom on proteins

• Its protein content (1.94 g per 100 g) is slightly lower than the average amount found in cooked vegetables (2.06 g of protein per 100 g).

Zoom on lipids

• The amount of fat in stewed parsnips (0.50 g per 100 g) is lower than the average quantity found in cooked vegetables (0.81 g per 100 g).
• Stewed parsnips are fat-free* as they contain less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Stewed parsnips are a source of potassium as they provide 25.50% of DRVs, i.e. 510 mg per 100 g.
• According to the Ciqual 2020 table, whether raw or cooked, parsnips are the 3rd vegetable with the highest potassium content.
• Its copper, chloride and phosphorus content is also significant. It contains the equivalent of:
  • 14% of DRVs for copper, i.e. 0.14 mg per 100 g;
  • 11.94% of DRVs for chloride, i.e. 95.48 mg per 100 g;
  • 10.57% of DRVs for phosphorus, i.e. 74 mg per 100 g.
• The amount of other minerals and trace elements is less than 9% of DRVs.

Zoom on vitamins

• Stewed parsnips are high in vitamin B9 as they provide the equivalent of 40.05% of DRVs, i.e. 80.10 µg per 100 g.
• They are also a source of vitamin E as they provide the equivalent of 15.25% of DRVs, i.e. 1.83 mg per 100 g.
• Cooked parsnips provide the equivalent of:
  • 9.90% of DRVs for vitamin C, i.e. 7.92 mg per 100 g;
  • 9.56% of DRVs for vitamin B3, i.e. 1.53 mg per 100 g;
  • 8.09% of DRVs for vitamin B1, i.e. 0.089 mg per 100 g.
• The quantity of other vitamins represents less than 7% of DRVs.

*Calculation made: Beta Carotene / 6 + retinol

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of stewed parsnip, the following claims may be used:

NUTRITION CLAIMS OF STEWED PARSNIP

• High in vitamin B9 (100 g of stewed parsnips provide more than 30% of DRVs)
• Fat-free (100 g of stewed parsnips contain no more than 0.5 g of fat)
• Source of fibre (100 g of stewed parsnips provide more than 3 g of fibre)
• Source of potassium (100 g of stewed parsnips provide more than 15% of DRVs)
• Source of vitamin E (100 g of stewed parsnips provide more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of stewed parsnips)

Folates or vitamin B9

• Folates contribute to:
  • maternal tissue growth during pregnancy,
  • normal amino acid synthesis,
  • normal blood formation,
  • normal homocysteine metabolism,
  • normal psychological function,
  • normal function of the immune system,
  • reduction of tiredness and fatigue.

• Folates have a role in the process of cell division.

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.

Vitamin E

• Vitamin E contributes to the protection of cells from oxidative stress.