Is Parsnip Keto?

Root Vegetable
Parsnip sticker illustration
KETO VERDICTLIMIT

Parsnips are high in carbs and should be limited on keto. With 13.1g net carbs per 100g, they can quickly consume your daily carb allowance. Save them for special occasions or use in very small quantities as a garnish.

Parsnips are high in carbs and should be limited on keto. With 13.1g net carbs per 100g, they can quickly consume your daily carb allowance. Save them for special occasions or use in very small quantities as a garnish.

  • Net carbs (100g)13.1g
  • Protein (100g)1.2g
  • Fat (100g)0.3g
  • Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
13.1g
Total Carbs
17.9g
Fiber
4.8g
Protein
1.2g
Fat
0.3g
Calories
75

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

  • High net carbs: 13.1g per 100g makes them difficult to fit into keto macros
  • Natural sugars: Sweeter than many root vegetables due to higher sugar content
  • Small portions required: Only tiny amounts can fit within a 20-50g daily carb limit
  • Better alternatives exist: Turnips, radishes, and jicama offer similar textures with fewer carbs
  • Starchy vegetable: High starch content breaks down into glucose quickly

HEALTH BENEFITS

  • Excellent source of vitamin C and folate
  • High fiber content supports digestive health
  • Contains potassium for heart health and blood pressure regulation
  • Rich in antioxidants including polyacetylenes
  • Provides vitamin K for bone health
  • Contains manganese for metabolism support

PREPARATION SUGGESTIONS

ROASTED (SMALL PORTIONS)

Cut into small chunks, toss with olive oil and herbs. Roast at 400°F for 25-30 minutes. Use sparingly as a garnish alongside keto-friendly vegetables.

MASHED SUBSTITUTE MIX

Combine a small amount of mashed parsnips with cauliflower to add sweetness while keeping carbs lower. Use 1 part parsnip to 4 parts cauliflower.

SOUP ACCENT

Add a small diced parsnip to a large pot of keto-friendly soup for subtle sweetness. The carbs are diluted across multiple servings.

PUREED (MINIMAL AMOUNT)

Roast and puree with butter and cream. Use as a small side or sauce component, limiting portion to 20-30g to control carbs.

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