Which Is Healthier, Parsnips or Turnips? A Nutritional Deep Dive

January 2, 2026 •

3 min read

According to nutritional data, raw parsnips contain nearly three times the calories of raw turnips, but offer significantly more fiber. Choosing which is healthier, parsnips or turnips, depends largely on your dietary goals and which specific nutrients you prioritize, as both are packed with health benefits.

Quick Summary

A comprehensive comparison of the nutritional content, health benefits, and caloric differences between parsnips and turnips. The analysis details key vitamins, minerals, fiber, and how each vegetable suits various dietary needs, including weight management and diabetic-friendly meals.

Key Points

Calorie and Carb Count: Turnips are substantially lower in calories and carbohydrates than parsnips, making them preferable for low-calorie or low-carb diets.
Fiber Content: Parsnips are a much richer source of dietary fiber, offering more than double the amount found in turnips, which benefits digestive health and weight management.
Vitamin K and Folate: Parsnips provide significantly higher levels of Vitamin K and folate, essential for blood clotting, bone health, and cell growth.
Vitamin C and Glucosinolates: Turnips contain more Vitamin C and unique cancer-fighting compounds called glucosinolates, offering powerful antioxidant and anti-inflammatory effects.
Glycemic Index: Cooked turnips have a lower glycemic index than cooked parsnips, a better choice for blood sugar management.
Flavor Profile: Parsnips are sweeter and nuttier, while turnips have a milder, peppery, and slightly bitter taste.
Best Choice: Neither is definitively 'healthier.' The best choice depends on whether you prioritize higher fiber and specific vitamin content (parsnips) or lower calories and specialized anti-cancer compounds (turnips).

Parsnips vs. Turnips: A Comparative Look

Pale-colored root vegetables like parsnips and turnips are often found side-by-side in the produce aisle and can be used interchangeably in some recipes. However, a closer look at their nutritional profiles reveals key differences that make them more or less suitable for certain health objectives. While parsnips are sweeter and more calorie-dense, turnips are lower in carbs and rich in special plant compounds.

Nutritional Breakdown: Raw Parsnips vs. Raw Turnips (per 100g)


Nutrient	Parsnip	Turnip	Key Difference
Calories	~75 kcal	~28 kcal	Turnips have significantly fewer calories.
Fiber	~4.9 g	~1.8 g	Parsnips contain more than double the fiber.
Vitamin C	~17 mg	~21 mg	Turnips are richer in this immune-boosting vitamin.
Vitamin K	~22.5 µg	~0.1 µg	Parsnips provide vastly more Vitamin K.
Potassium	~375 mg	~191 mg	Parsnips contain nearly double the potassium.
Folate	~67 µg	~15 µg	Parsnips are considerably higher in folate.
Calcium	~36 mg	~30 mg	Parsnips have a slightly higher calcium content.
Sodium	~10 mg	~67 mg	Parsnips have substantially less sodium.
Glucosinolates	Trace	Present	Turnips contain these cancer-fighting compounds.
Glycemic Index	97 (cooked)	73 (cooked)	Turnips have a lower glycemic index, but both are considered high after cooking.

Health Benefits of Parsnips

Parsnips are a nutrient-rich powerhouse with several notable health advantages:

Promotes Digestive Health: A high-fiber content, providing around 4.9 grams per 100g, aids in maintaining regular bowel movements and supports a healthy gut microbiome.
Supports Heart Health: Rich in potassium and folate, parsnips can help regulate blood pressure and lower the risk of cardiovascular diseases.
Excellent Source of Vitamin K: Parsnips are an exceptional source of vitamin K, which is essential for blood clotting and bone health.
Boosts Immunity: The significant amount of Vitamin C, though slightly less than turnips, contributes to a robust immune system.
Aids Weight Management: High fiber content contributes to satiety, helping you feel full for longer, which can assist in weight loss efforts.

Health Benefits of Turnips

Turnips, a member of the cruciferous vegetable family, offer distinct health benefits, including potent anti-cancer properties.

Low in Calories and Carbs: With only 28 calories per 100g, turnips are a great option for those on a low-calorie or low-carb diet.
Rich in Glucosinolates: Turnips contain bioactive compounds called glucosinolates, which have been studied for their antioxidant, anti-inflammatory, and potential anti-cancer effects.
High in Vitamin C: Turnips provide a high dose of Vitamin C, which is vital for immune function and helps protect against infection.
Supports Blood Sugar Control: Their lower glycemic index compared to parsnips, combined with fiber, helps regulate blood sugar levels, making them a diabetic-friendly choice.
Bone Health: Turnip roots and greens contain essential nutrients like calcium and vitamin K that are crucial for maintaining strong, healthy bones.

Culinary Uses and Flavor Profiles

Beyond their health benefits, parsnips and turnips differ in taste and texture, which influences how they are best used in the kitchen.

Parsnips: With a sweeter, nutty, and earthy flavor, parsnips are often roasted to bring out their natural sweetness, or used mashed as a substitute for potatoes. They are a great addition to stews and soups.
Turnips: Turnips have a milder, peppery, and slightly bitter taste, especially when eaten raw. They can be mashed, roasted, or even eaten raw in salads and slaws. Turnip greens are also a highly nutritious part of the plant and can be cooked like other leafy greens.

Conclusion: Making the Healthiest Choice

Deciding which is healthier, parsnips or turnips, is not a simple choice as it hinges on individual health priorities. For those focused on higher fiber, potassium, and folate, parsnips are the clear winner. Their high vitamin K content is also a significant advantage. However, if your goal is weight loss, lower caloric intake, or a reduced glycemic impact, turnips are the superior choice. Furthermore, the presence of specific anti-cancer compounds like glucosinolates in turnips offers unique benefits. Ultimately, the healthiest approach is to include both of these versatile root vegetables in your diet to take advantage of their unique and complementary nutritional profiles.

To explore more about the benefits of cruciferous vegetables, consider sources like the American Heart Association to see how these foods can contribute to cardiovascular health.

Frequently Asked Questions

Turnips are generally considered better for weight loss because they are significantly lower in calories and carbohydrates compared to parsnips, while still providing valuable fiber to promote fullness.

Parsnips have significantly more fiber than turnips. Raw parsnips contain about 4.9 grams of fiber per 100g, while raw turnips have approximately 1.8 grams.

Turnips are a better option for managing blood sugar levels. They have a lower glycemic index and are lower in sugar and carbohydrates than parsnips, which minimizes their effect on blood sugar.

While both are root vegetables, they have different flavors. Parsnips are sweeter and nutty, while turnips are more peppery and bitter. They can be substituted, but the flavor profile of the dish will change.

Turnip greens are exceptionally nutritious and are rich in vitamins K, A, and C, and folate, often having higher nutrient densities than the root itself.

Parsnips are vastly richer in Vitamin K than turnips. This vitamin is crucial for blood clotting and bone health.

Yes, both vegetables offer potential anti-cancer benefits. Turnips, as a cruciferous vegetable, contain glucosinolates with studied anti-cancer properties, while both are rich in antioxidants like Vitamin C.