Share diet and nutrition tips in the Stories format.

Kohlrabi Nutrition

Kohlrabi Nutrition

Looking for kohlrabi nutrition facts? Well, kohlrabi that looks like a cabbage, is rich in various vitamins and minerals. The present article provides information on nutritional value and health benefits of kohlrabi. Read on, to know the significance of this vegetable in your diet....
Leena Palande
Last Updated: Feb 20, 2018
Kohlrabi, also known as German turnip, is a cousin sister of cabbage. The scientific name of kohlrabi is Brassica oleracea and it belongs to the cultivar group 'gongylodes'. It is available almost everywhere, in all corners of the world. The swollen stout stem of kohlrabi resembles a cabbage. It grows on the surface of the soil and it is not a root vegetable.
Kohlrabi Nutrition Facts

1 cup of raw kohlrabi, approximately 135 g contains:
  • Calories: 36 kcal
  • Protein: 2.3 g
  • Vitamin A: 48.6 IU
  • Vitamin C: 83.7 mg
  • Vitamin E: 0.6 mg
  • Vitamin K: 0.1 mcg
  • Thiamin: 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin B6: 0.2 mg
  • Folate: 21.6 mcg
  • Pantothenic acid: 0.2 mg
  • Choline: 16.6 mg
  • Total carbohydrates: 8.4 g
  • Dietary fiber: 4.9 g
  • Sugars: 3.5 g
  • Total fat: 0.1 g
  • Total omega 3 fatty acids: 35.1 mg
  • Total omega 6 fatty acids: 27 mg
  • Calcium: 32.4 mg
  • Iron: 0.5 mg
  • Magnesium: 25.6 mg
  • phosphorus: 62.1 mg
  • Potassium: 473 mg
  • Sodium: 27 mg
  • Copper: 0.2 mg
  • Manganese: 0.2 mg
  • Selenium: 0.9 mcg
  • Cholesterol: 0.0 mg
  • Water: 123 g
  • Ash: 1.4 g
From the above figures, it can be concluded that kohlrabi is very low in saturated fat and cholesterol. It is rich in thiamine, folate, magnesium and phosphorus and is packed with dietary fiber, vitamin C, vitamin B6, potassium, copper and manganese. The only bad thing about this vegetable is that a large portion of the calories comes from sugars.

Kohlrabi tastes and looks like a broccoli stem or cabbage heart, but it is little bit milder and sweeter than cabbage or broccoli. It has a higher ratio of flesh to skin, as compared to cabbage. The young stem of kohlrabi is very crisp and juicy. It can be eaten raw as well as cooked. While buying, you should choose young, tender (less than 3 inches of diameter), fresh and firm kohlrabi. Certain varieties grow bigger in size and still can be tender and sweet. Put the tender kohlrabi cubes for 15 minutes in boiling water and then you can serve them with some butter, after sprinkling salt, pepper and chopped parsley over them. Excessive cooking may destroy the nutrients. If you want, you can steam or roast this vegetable.
Several varieties of kohlrabi are available in market, for example, White Vienna, Purple Vienna, Grand Duke, Gigante (also known as 'Superschmeltz'), Purple Danube and White Danube. The edible parts of the purple variety are actually pale yellow in color. The leafy greens can also be eaten.
Health Benefits

  • Potassium from kohlrabi helps reduce the chances of forming kidney stones. It helps maintain normal blood pressure.
  • As the vegetable is rich in vitamin A, it helps lower the risk of cataracts.
  • Including kohlrabi in your diet can enhance the functions of immune system, prevent heart diseases, and rheumatoid arthritis. It can help decrease the risk of multiple sclerosis and stroke.
  • Vitamin C from the vegetable is a powerful antioxidant which also displays anti-inflammatory properties. It is useful in treating asthma. Asthma patients experience significantly less wheezing if they eat a diet high in vitamin C. Similarly, people who experience easy bruising should eat it regularly.
Kohlrabi can be obtained within 55-60 days after sowing. It is easy to plant and cultivate. Average kohlrabi weight can be around 150 g and it is tolerant to cracking. In German language, kohl means cabbage and rabi is derived from RĂ¼be, a Swiss German variant meaning turnip. Therefore the name kohlrabi. Now that you have got an idea about kohlrabi nutrition, I hope, you would include it in your regular diet. The vegetable is easily available too. It can be included in a low-calorie, low-fat diet. It can be incorporated in any 'weight loss' diet. I am sure, next time you buy vegetables, you are going to pick up kohlrabi first.