Nutrition Facts of Kohlrabi

Kohlrabi Nutrition Facts and Health Benefits

Nutrition Facts

Nutrient Amount per Serving
Calories 36
Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 27mg
Potassium 400mg
Total Carbohydrate 8g
Dietary Fiber 5g
Sugar 2.6g
Protein 2g

Serving Size: 100g

Information and Health Benefits

Kohlrabi, also known as German turnip, is a cruciferous vegetable that belongs to the same family as cabbage, kale, and broccoli. It has a unique, bulbous shape with green or purple skin and a crisp, white flesh. Here are some key points about kohlrabi:

High in Nutrients

Kohlrabi is a nutrient-dense vegetable, packed with vitamins C and B6, potassium, dietary fiber, and antioxidants. It is also a good source of minerals like copper, manganese, and calcium.

Rich in Antioxidants

Antioxidants in kohlrabi, such as vitamin C and phytochemicals, help protect against oxidative stress, reduce inflammation, and support a healthy immune system.

Good for Digestion

The high fiber content in kohlrabi promotes healthy digestion by preventing constipation, improving bowel movements, and supporting a balanced gut microbiome.

Supports Bone Health

Kohlrabi contains essential minerals like calcium, manganese, and potassium, which play a vital role in maintaining strong bones and preventing conditions like osteoporosis.


1. How can kohlrabi be incorporated into meals?

Kohlrabi can be enjoyed in various ways, such as raw in salads, roasted as a side dish, steamed or sautéed in stir-fries, or even pickled. Its mild flavor and crisp texture make it a versatile addition to many dishes.

2. Is kohlrabi suitable for individuals on a low-carb diet?

Yes, kohlrabi is relatively low in carbohydrates, making it a suitable choice for those following a low-carb or ketogenic diet. It is an excellent alternative to higher-carb vegetables like potatoes or carrots.

3. Can kohlrabi be frozen for later use?

Yes, kohlrabi can be frozen for later use. To freeze kohlrabi, peel and chop it into desired shapes, blanch in boiling water for a few minutes, then transfer to an airtight container or freezer bag. Properly stored, it can last for several months in the freezer.

4. Are both the leaves and the bulb of kohlrabi edible?

Absolutely! Both the leaves and the bulb of kohlrabi are edible and nutritious. The leaves can be cooked like spinach or kale, while the bulb can be enjoyed raw or cooked. Just make sure to wash them thoroughly before use.

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