5+ A Day

Parsnip/Tāmore mā


Parsnips are often thought of as a winter vegetable but are available all year round.  They are sometimes a bit hard to get in summer.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



Parsnips were used as a sweetener before the sugar beet industry was established during the 19th century, they have a long history and have grown in Europe since Roman times. The word parsnip is from the Latin ‘pastus’ meaning food and ‘sativa’ meaning cultivated.



  • Parsnips are amongst the sweetest vegetables their juices were evaporated and the residue used as honey - much as we would golden syrup today
  • The parsnip is a root vegetable and belongs to the carrot family


Growing Facts

  • Plant in September to March in warmer regions and October to December in cooler regions
  • Parsnips prefer well drained soil
  • Keep parsnips well-watered

Nutrition Information

1 cup sliced = 133 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 313/75 4% 235/56
Protein (g) 1.3 3% 1.0
Fat, total (g) 0.4 1% 0.3
- saturated (g) 0.06 0% 0.04
Available carbohydrate (g) 13.7 4% 10.3
- sugars (g) 7.8 9% 5.9
Dietary Fibre (g) 5.3 18% 4.0
Sodium (mg) 3 0% 2
Vitamin K (µg) 30 37% ESADDI** 23.0
Niacin (µg) 2 20% RDI* 1.5
Pantothenic acid (mg) 0.8 16% ESADDI** 0.6
Vitamin C (mg) 4 11% RDI* 3
Potassium (mg) 532   400

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake

Source: FOODfiles 2016