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As a general rule parsnips are not keto since for one cup sliced (133 grams) there are 23.9 total carbs with 6.5 grams of fiber. There are also 6.4 grams of sugar in 133 grams. 1 ounce (28.3 grams) of parsnips has 5 grams of total carbs. (source)
However, people can eat up to 50 total carbs and get into ketosis. (source1, source 2) Everyone is different. Typically keto is when people eat between 20 and 50 total carbs. So, if you are having 1 cup of sliced parsnips in a day you could enjoy it on a keto diet.
If someone is enjoying parsnips on keto, it’s most likely in small amounts for soups with other vegetables.
Yet, most people will stay away from parsnips on a keto diet. You need to decide what works best for you.
Are Parsnips Food for a Low-Carb Diet?
Parsnips are great for a low-carb diet since a whole cup only provides you with 24 grams of carbs. According to the Mayo Clinic, a low-carb diet is up to 57 grams of carbs.
However, according to Healthline, a low-carb diet is anything under 100-150 total carbs. There is no strict rule on what exactly low carb is though.
Are Any Root Vegetables Keto-Friendly?
As a general rule, root vegetables are not keto friendly. However if you keep the amount low enough you could still enjoy some root veggies on a keto diet. Below is a chart to show you how many carbs are in each below the ground vegetable you could have.
| Root Veg | Amount | Carbs | Fiber |
|---|---|---|---|
| Radish | 1 Cup Sliced (116 grams) | 4 | 1.9 |
| Jicama | 1 Cup Sliced (120 grams) | 10.6 | 5.9 |
| Carrots | 1 Cup Chopped (128 grams) | 12.3 | 3.6 |
| Rutabaga | 1 Cup Cubed (140 grams) | 11.4 | 3.5 |
| Onion | 1 Cup Chopped 160 grams) | 14.9 | 2.7 |
| Beets | 1 Cup (136 grams) | 13.0 | 3.8 |
| Parsnips | 1 Cup Sliced (133 grams) | 23.9 | 6.5 |
| Parsley Root | 100 grams | 8 | 4.3 |
Are parsnips low in carbs than potatoes? For 100 grams of potatoes with skin on them, there are 12.4 grams of carbs and 2.5 grams of fiber (source). For 100 grams of parsnips, there are 18 grams of carbs and 4.9 grams of fiber (source). Therefore, parsnips are higher in carbs compared to potatoes.
If you are looking for a list of keto foods, check out this list I created for free. Keto Foods List
Alternatives
Even though you could have parsnips in low amounts on keto there are better alternatives that you enjoy more of for root vegetables.
Parsley root and radishes are the best choices. As you can see in the chart above, their carb counts are much lower than parsnips for the same quantity.
Parsley Root V.S. Parsnips
The difference between parsnips and a parsley root for taste is that parsnips provide an earthy flavor.
The parsley root will be white, while the parsnip will be a creamier color.
Typically a parsley root will be smaller than a parsnip as well.
Keto Parsnip Recipes
A lot of people have asked “are parsnips chips keto? As a general rule parsnip chips CAN be keto, if you keep the portion size small and weigh them out. Below are 2 recipes you can make with parsnips.
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