⏱ 30 min total

Roasted Parsnips and Sweet Potatoes

Name: Roasted Parsnips and Sweet Potatoes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ parsnip Parsnips; ½ sweetpotato, 5" long Sweet potato; ½ tbsp Olive oil; ¼ tsp, leaves Thyme; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 122 g · 6 ingredients

Calories

154

8%
of a 2,000 cal day

Protein
1.6g
4% of calories
Carbs
22g
56% of calories
Fat
7g
40% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Roasted Parsnips and Sweet Potatoes (122 g) has 154 calories, with 1.6 g of protein, 22 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin A (51% DV) and manganese (21% DV).

Per 100 g

126cal

low energy density

Protein per 100 cal

Net carbs

18g

carbs minus fiber

Fiber

4.5g

5.1 g sugar

High in

20%+ of the daily value

Vitamin A51%
Manganese21%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin C11%
Vitamin E13%
Vitamin K17%
Vitamin B614%
Folate (B9)10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 425°F. For extra browning, place a large rimmed baking sheet inside to heat while the oven preheats.
2
Peel the parsnips and sweet potatoes if desired, then cut into evenly sized bite‑size pieces so they roast at the same rate.
3
In a large bowl, toss the parsnips and sweet potatoes with olive oil, thyme, salt, and black pepper until evenly coated.
4
Spread the vegetables on the hot baking sheet in a single layer, leaving space between pieces for good browning.
5
Roast for about 20 minutes, stirring halfway, until tender and browned on the edges.
6
Taste and serve warm.

Vitamins & minerals

Amounts for 1 serving (122 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	461 μg	51%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	2 mg	13%
Vitamin K	21 μg	17%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	5%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	14%
Folate (B9)	41 μg	10%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	17%
Choline	8 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	13%
Potassium	409 mg	9%
Magnesium	31 mg	7%
Phosphorus	67 mg	10%
Zinc	1 mg	5%
Copper	0.2 mg	18%
Manganese	0.5 mg	21%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	0 g	—
Aspartic acid	0.2 g	—
Beta carotene	5,537 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.1 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	8 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 154 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Roasted Parsnips and Sweet Potatoes?

One serving of Roasted Parsnips and Sweet Potatoes (1 serving) has 154 calories, which works out to 126 calories per 100 g. That is about 7.7% of a 2,000-calorie day.

Are Roasted Parsnips and Sweet Potatoes high in protein?

Not especially. It has 1.6 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Roasted Parsnips and Sweet Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Parsnips and Sweet Potatoes?

80 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Roasted Parsnips and Sweet Potatoes?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (122 g)

Calories154

% Daily Value*

Total fat 7g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 80mg	3%
Total carbohydrate 22g	8%
Dietary fiber 4.5g	16%
Total sugars 5.1g
Protein 1.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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