Do Parsnips Count as One of Your 5-a-Day?

December 22, 2025 •

3 min read

According to the NHS, an 80g serving of parsnips counts as one portion towards your 5-a-day. Unlike potatoes, which are classified as a starchy food, parsnips are typically eaten alongside a main starchy food, which is why they are counted differently. This creamy-colored, carrot-like root vegetable offers more than just a sweet, nutty flavour; it's a fantastic way to boost your daily fruit and vegetable intake.

Quick Summary

Yes, parsnips count towards your 5-a-day. An 80g portion provides one serving because they are generally eaten in addition to the starchy component of a meal, not as a replacement.

Key Points

Yes, they count: Parsnips count towards your 5-a-day, unlike potatoes, because they are typically eaten in addition to the starchy part of a meal.
Portion size is key: An 80g portion of fresh, cooked, or frozen parsnips provides one serving.
Nutrient-dense: Parsnips are a good source of vitamins, including C and folate, as well as minerals like potassium.
High in fibre: The high fibre content in parsnips aids digestion and helps you feel full.
Versatile cooking: Parsnips can be enjoyed in many ways, including roasted, mashed, and in soups.
Distinct from potatoes: While both are root vegetables, potatoes are primarily starchy fillers, whereas parsnips are counted as a vegetable side.

The Surprising Truth About Starchy Root Vegetables

While many people assume that all root vegetables are the same, dietary guidelines make a clear distinction based on how they are typically consumed. The common potato is excluded from the 5-a-day count primarily because it is most often eaten as the starchy, carbohydrate-heavy part of a meal, similar to rice or pasta. However, parsnips, along with other roots like sweet potatoes and swedes, qualify because they are usually served as an additional vegetable side dish. An 80g portion of fresh, cooked, or frozen parsnips is all that is needed to claim a portion.

Nutritional Powerhouse: Why Parsnips Are So Good for You

Parsnips are a nutrient-rich addition to any diet, providing significant health benefits beyond just counting towards your daily fruit and vegetable target. They are naturally low in fat and rich in dietary fibre, which is vital for digestive health and promoting a feeling of fullness. Parsnips also pack a powerful punch of essential vitamins and minerals. This humble root vegetable is an excellent source of vitamin C, which boosts the immune system and protects against infection. Furthermore, they provide a good amount of folate, which contributes to normal immune function and reduces tiredness, and potassium, which helps maintain normal blood pressure.

How to Count Your Parsnip Portion

Including parsnips in your daily meals is simple. The key is to measure out an 80g portion, which is the standard size for most fruits and vegetables counting towards your 5-a-day. This can be a handful of chopped parsnips for a roast dinner or a generous scoop of parsnip puree. Parsnips can be enjoyed in a variety of ways, from roasted to mashed, or even as homemade crisps. For the most nutritional value, avoid overcooking, as this can cause some vitamins to degrade.

Parsnips vs. Carrots: A Nutritional Comparison

While parsnips and carrots are closely related and look similar, they have distinct nutritional profiles. The following table highlights some of the differences:


Feature	Parsnips	Carrots
Carbohydrates	Higher content per 100g, with more sugar.	Lower content per 100g and less sugar.
Fiber	Richer in total fiber per 100g.	Contains less total fiber per 100g, particularly high in soluble fibre.
Vitamins	Excellent source of Vitamins C, K, E, and folate.	Excellent source of Vitamin A (beta-carotene), along with some B vitamins.
Minerals	Richer in potassium, magnesium, iron, and zinc.	Contains a moderate amount of potassium, with different mineral levels compared to parsnips.
Glycemic Index	High glycemic index.	Lower glycemic index.

Easy Ways to Add Parsnips to Your Diet

There are numerous ways to enjoy parsnips and add a portion to your daily meals:

Roasted: A classic roast is a perfect way to bring out the parsnip's natural sweetness. Simply chop them into batons, toss with oil and herbs, and roast until golden and tender.
Pureed: Creamy parsnip puree can be a delicious and healthier alternative to mashed potatoes. Simmer chopped parsnips with milk or broth, then blend with a little nutmeg and lemon juice.
Soups and Stews: Add chunks of parsnip to soups and stews for a deep, earthy sweetness that complements a range of ingredients.
Crisps: For a healthier snack, slice parsnips thinly, toss with oil and seasonings, and bake until crispy.
Raw in Salads: Grated raw parsnip can add a sweet and nutty crunch to salads.

Conclusion

In short, parsnips absolutely count as one of your 5-a-day, with an 80g portion providing one serving. Their classification as a vegetable eaten in addition to starchy foods is what sets them apart from the common potato. As a versatile and nutritious root vegetable rich in fibre, vitamins, and minerals, parsnips are a valuable and tasty component of a healthy diet. By incorporating them into your meals in different ways, you can easily boost your vegetable intake and enjoy their unique flavour profile. Whether roasted, mashed, or added to soups, parsnips are a simple and delicious way to get closer to your daily target.

For more detailed nutritional information and recipe ideas, consider exploring reputable health and food sources like the NHS and BBC Good Food. The BBC Good Food article on the health benefits of parsnips details their nutrient content and how a portion counts towards your daily intake.

Frequently Asked Questions

Parsnips count because they are typically consumed as a vegetable side dish, separate from the starchy main component of a meal. Potatoes, on the other hand, are usually eaten as the main starchy food, like bread or pasta, so they are not included in the 5-a-day count.

An 80g serving of fresh, cooked, or frozen parsnips is considered one portion towards your 5-a-day.

Yes, you can eat parsnips raw and they will still count. Grated raw parsnip can be a great addition to salads and slaws.

There is no official limit, but it is recommended to eat a variety of fruits and vegetables to get a wide range of nutrients. Parsnips, like other root vegetables, should be part of a balanced diet rather than the sole source of your 5-a-day.

Yes, sweet potatoes, like parsnips, are counted towards your 5-a-day because they are usually eaten in addition to the starchy component of a meal.

Yes, parsnips are an excellent source of dietary fibre, which is beneficial for gut health and regulating blood sugar levels.

Yes, roasting parsnips can enhance their sweetness, and while some nutrients might be slightly reduced by cooking, they still retain a significant amount of vitamins, minerals, and fibre.