Pastinaca sativa




January, February, March, April, May, June, July, August, September, October, November, December


A relative of the carrot, parsnips don’t look as attractive (they look like a white/creamy carrot) but they make up for everything in the flavour department. Parsnips have a rich nutty flavour and a gorgeous in roasts, soups and mashes. After experiencing a renewed appreciation among Australian diners, Parsnip is now a  regular feature on many a modern restaurant menu.

Parsnips are more difficult to grow than carrots, but are grown throughout WA and Australia all year.

Select small to medium sized firm parsnips, with no splitting. Parsnip should be kept in the coldest part of the fridge, and will last for up to 6-8 days.

Parsnips are most commonly used in winter dishes: roasts, soups, mashes and casseroles. Made famous in Australian media over a stoush between Don Burke and Donna Hay, the humble parsnip has borne undue criticism, luckily all things old are new again, and parsnip is now featured on many a modern restaurant menu in a variety of ways.Wash and trim. Many people peel parsnips, but you can leave the skin on and it is particularly good for you, just give them a good scrub, cut and then roast or cook as you prefer.

For something different, try preparing them as chips.

Parsnips are a good source of vitamin C, niacin and potassium, and provide some vitamin E and dietary fibre, too. Their fiber content is great for digestion and their sweet taste is satisfying without being high in calories.

Nutrient Value per 100 g
Energy, including dietary fibre 241 kJ
Moisture 83.1 g
Protein 1.8 g
Nitrogen 0.29 g
Fat 0.2 g
Ash 1 g
Dietary fibre 3.6 g
Fructose 0.8 g
Glucose 0.8 g
Surcose 3.3 g
Total sugars 4.9 g
Available carbohydrate, without sugar alcohols 10.2 g
Available carbohydrate, with sugar alcohols 10.2 g
Organic Acids
Malic acid 0.3 g
Citric acid 0.2 g
Calcium (Ca) 39 mg
Copper (Cu) 0.069 mg
Iron (Fe) 0.3 mg
Magnesium (Mg) 24 mg
Manganese (Mn) 0.147 mg
Phosohorus(P) 59 mg
Potassium (K) 428 mg
Selenium (Se) 0 ug
Sodium (Na) 19 mg
Zinc (Zn) 0.41 mg
Thiamin (B1) 0.081 mg
Riboflavin (B2) 0.102 mg
Niacin (B3) 1.12 mg
Niacin Equivalents 1.63 mg
Pantothenic acid (B5) 0.23 mg
Puridoxine (B6) 0.06 mg
Biotin (B7) 4.1 mg
Folate, natural 27 ug
Total folates 27 ug
Dietary folate equivalents 27 ug
Alpha carotene 10 ug
Beta carotene 10 ug
Cryphoxanthin 0 ug
Beta carotene equivalents 15 ug
Retinol equivalents 3 ug
Vitamin C 12 mg
Vitamin E 0.02 mg