Adv Nutr. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Our nutrition guide can help you get on the right track. … Here is a table of search results for Kohlrabi; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. 2014;19(4):281–290. Serving Size: 1 cup: Amount Per Serving. Some researchers, however, believe that white vegetables, including kohlrabi, potatoes, cauliflowers, turnips, onions, and parsnips should also be recommended for the fiber and other nutrients that they provide., There are reports of food hypersensitivity to kohlrabi. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION The most common variety that you are most likely to find in the store is green kohlrabi, although some stores also stock purple kohlrabi. 2013;4(3):318S–26S. Updated November 2013, Cruciferous Vegetables and Cancer Prevention. They determined that extracts from red kohlrabi exhibited stronger anti-inflammatory benefits than green kohlrabi with study authors concluding that red kohlrabi might be useful as a potent anti-inflammatory agent., The same study authors also investigated extracts from kohlrabi for their anti-diabetic effects. To cook, roast in a hot oven (400 to 425 degrees F) until tender and golden brown. Food hypersensitivity may cause symptoms such as those experienced with oral allergy syndrome including, severe itching, atopic dermatitis, rash, gastrointestinal symptoms, rhinitis, respiratory problems, and contact allergic reaction., Reports of adverse effects from kohlrabi are lacking. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Once you trim away the tougher outer layer of the bulb, the inner flesh is more tender and pale green in color. Five grams may not seem like a lot of fiber but that shakes out to 20 percent of the daily recommended amount. The bulb is usually light green or deep purple depending on the variety. USDA FoodData Central. 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( 8 ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Minerals in kohlrabi include potassium (14% of your recommended daily intake), copper (9%), manganese (9%), magnesium (6%), phosphorus (6%), and smaller amounts of calcium, and iron. The greens are a wonderful addition to soups, omelets, and stir-fries. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.. As in fruits, vegetables too are home for many antioxidants.These health benefiting phyto-chemical compounds … Since one cup is a fairly modest portion, using larger amounts in recipes for sal… CALORIC RATIO PYRAMID™ Below are two tables for calories in Kohlrabi for both raw and cooked. 1 serving = 71 g (125 mL) Very high in Vitamin C (74% Recommended Daily Intake per serving) Source of folacin (5% Recommended Daily Intake per serving) Source of fibre (3 g per serving) Source of potassium (250 mg per serving) Fat-free (0.1 g per serving) Look For. You can freeze kohlrabi, but it is best to blanch it first. Measurement. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and an impressive 5 grams of hunger-fighting and digestion regulating fiber. 2.0 grams protein. It has a delicious little taste of fresh hazelnuts. Like many vegetables, kohlrabi is extremely low in fat providing less than one gram per serving. Kohlrabi: nutrition facts and health benefits. Avoid kohlrabi that is split or has signs of rot or mildew. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) A vegetable with the bulbous shape of the brassica family, the turnip cabbage is better known in Europe than in North America. To prepare the vegetable, you want to cut off the outer layer with a sharp vegetable peeler. Kohlrabi is an excellent source of vitamin C and can be a versatile and nutritious addition to salads or savory vegetable dishes. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. When eaten raw it is reminiscent of broccoli only milder and with a peppery edge. Kohlrabi Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. 36.0 calories. Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. Important nutritional characteristics for Kohlrabi. Published 2013 May 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K, Vaněčková J. 7,620,531. Looking to lose weight? Nutrition Facts. Kohlrabi is an excellent source of vitamin C. One cup of raw kohlrabi provides 140% (83.7mg) of your recommended daily intake. by Christopher Mabary over a year ago. It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. The following nutrition information is provided by the USDA for 1 cup (135g) of raw kohlrabi.. 8.0 grams carbs. The most powerful natural inducer of our liver’s detoxifying enzyme system is sulforaphane, a phytonutrient produced by broccoli. It’s also an excellent source of: Know nutrition and calorie facts in 100gms of Kohlrabi, raw. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and almost 5 grams of fiber. The purple varieties are hardier and will often be harvested in the late summer to mid-fall. Small, smooth bulbs. Kohlrabi nutrition facts . National Center for Complementary and Integrative Health. 18%. What Are Free Radicals and What Do They Do? He is Verywell's Senior Medical Advisor. To grate, use a box grater or a food processor with a shredding blade. 3%. Raw kohlrabi is an excellent addition to slaws and salads when grated or thinly sliced. Tweet on Twitter. The bulb can be sliced, peeled, chopped, or grated as desired. Kohlrabi—sometimes called a German turnip— is a bulbous vegetable, related to cabbage. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. Avoid those with crack… With a sweet flavor, it is eaten raw or cooked. Vitamin C acts as a cell-protecting antioxidant in the body. Kohlrabi, raw. 424.0 mg sodium. Vegetables - Melissa's. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Kohlrabi is often mistakenly referred to as a root vegetable, but in fact it grows just above ground, forming a unique, turnip-shaped swelling at the base of the stem. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY Calcium 32.4mg. Nutrition Information. 0 grams fat. Cooking kohlrabi mellows out the flavor, making it more tender and much sweeter. Cholesterol 0mg. Foods that are both nutritious and filling are considered better choices for weight loss. Share on Facebook. Kohlrabi, raw USDA SR27 Database Food #11241 current category: vegetables Products List Refuse Desc: 54 . A 1-cup serving contains 14 percent of your daily requirement of potassium—which … If you have diabetes or metabolic syndrome, you might want to aim a little lower. 47. Kohlrabi nutrition, glycemic index, calories and serving size. National Cancer Institute. Indian J Dermatol. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. 10%. The good: This food is very low in Saturated Fat and Cholesterol. For a Serving Size of 1 cup slices ( 165 g) How many calories are in Kohlrabi? Surely, Kohlrabi is a perfect source of nutrition as it contains numerous nutrients and minerals. 6%. Researchers attributed the higher total phenolic content of red kohlrabi with providing this benefit., Studies support the fact that a higher intake of foods with dietary fiber is linked to less cardiovascular disease and plays a role in obesity prevention. Use of and/or registration on any portion of this site constitutes acceptance of our By using Verywell Fit, you accept our. Antioxidants are believed to help reduce cell damage caused by free radicals., Kohlrabi is a member of the cruciferous vegetable family—Brassica oleracea—along with broccoli, cauliflower, kale, collard greens, and more. 1 Comment. Notably, it’s one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs being attained by consuming just one cup of kohlrabi! Includes - total fat, carbohydrates, proteins, vitamins and minerals. cup. There are 36 calories in 1 cup (4.8 oz) of Kohlrabi, raw. 2014;59(3):316. doi:10.4103/0019-5154.131446, Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. Amount Per Serving. Kohlrabi is low in calories, and is a rich source of vitamin C. Kohlrabi also provides fiber, vitamin B6, and a substantial amount of potassium. Updated 4/1/2020, Antioxidants: In Depth. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) 4.6 grams sugar. Kohlrabi food facts. It can be consumed raw, steamed, roasted, or boiled. Prev Nutr Food Sci. Recommendations usually suggest that we consume leafy green vegetables, whole-grains, and brightly-colored fruits. Chop or tear the leaves and enjoy raw in a salad if they are not tough. CarbsKohlrabi is rich in the healthy kinds of carbs most folks should get more of. Source Of Energy. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Kohlrabi, raw. Kohlrabi has two edible portions: the round bulb and the bright green leaves. 2,000 calories a day is used for general nutrition advice. Kohlrabi Boiled. nutrition facts. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Overview Information Kohlrabi is a vegetable that is similar to cabbage, broccoli, cauliflower, kale, collard, and Brussels sprout. Kohlrabi is a vegetable that may not be very widely used or as popular as some other vegetables, but it certainly should be, because it offers many health benefits and has an excellent nutritional value. The best place to store kohlrabi for the long-term is in a root cellar where it can stay fresh through an entire winter season. Total Carbohydrate 11g. Protein quality is dependent on having all the essential amino acids in the proper proportions. Nutrition Facts. Subscribe. Nutrition Facts for Cooked Kohlrabi - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Hence, the nutrients including carbohydrates, calcium, potassium, magnesium, iron, vitamins, and carotene’s help in building strong stamina, active mind, and a healthy, eliminating various hazardous diseases. Nutrition Kohlrabi is rich in potassium , which can help reduce the risk of serious health conditions like cancer , diabetes , stroke , and heart disease . Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Potassium is one of the key ingredients that the body require to function properly. Kohlrabi: nutrition. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ Jan 8, 2015 Kohlrabi tastes like the love child of a cabbage and a turnip. The Best Detox. It can be eaten raw or cooked. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. (updated 5/25/18). Kohlrabi provides just over 2 grams of protein in a one-cup (raw) serving. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. According to the National Cancer Institute, compounds called glucosinolates within these vegetables may help prevent certain types of cancer by inactivating carcinogens and protecting cells from DNA damage. Besides that, a cup of kohlrabi contains over 100% of … *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) Can't find it? Nutrition Facts Label: Food Fact Label. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Fiber helps us to make us feel full, so even if the volume of food consumed isn’t that great, we resist the urge to snack between meals or overeat. According to USDA National Nutrient Base, kohlrabi consists of calcium, potassium, magnesium, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. Along with that, it is also high in dietary fiber and antioxidant compounds such as phytochemicals and various carotenes. You'd need to walk 10 minutes to burn 36 calories. Other Kohlrabi benefits include a fast absorption of iron given its very high vitamin C content. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. 0 grams trans fat. Source: Nutrient data for this listing was provided by USDA SR-21. There are more than 22 kohlrabi plant varieties with colors ranging from green to purple, to white, and even blue kohlrabi. As part of a nutritious and healthy meal plan, kohlrabi may provide certain evidence-based health benefits. However, only animal and in vitro studies have shown this benefit. Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Foods that are nutritious without being filling are considered better choices for healthy weight gain. In addition, this crisp, sweet-tasting vegetable supplies a good amount of vitamin E, which is unusual considering that vitamin E is mainly found in high-fat foods. Most kohlrabi is harvested from spring to fall. But if you don't have a root cellar, kohlrabi can be stored in the refrigerator for up to a month. Dietary Fiber 1.8g There are 36 calories in 1 cup of Kohlrabi. 2%. Iron 0.5mg. Kohlrabi can be enjoyed raw or cooked. Kohlrabi. Salt added. Experts advise that we consume antioxidants in food (such as fruits and vegetables) rather than taking an antioxidant supplement. Kohlrabi is high in fiber and full of vitamin C. It is a good source of potassium, and therefore good for your digestion. gongylodes). Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, ESTIMATED GLYCEMIC LOAD™ 5%. Audio Podcast Webinars Medical Nutrition Blog Evidence-Based Eating Guide COVID-19 Resources. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Then store in the freezer in air-tight bags for up to a year. A typical target for total Estimated Glycemic Load is 100 or less per day. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. 1 cup. 0 mg cholesterol. Kohlrabi (from the German for cabbage turnip; Brassica oleracea Gongylodes Group), also called German turnip, is a biennial vegetable, a low, stout cultivar of wild cabbage.It is another cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan.. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). ... Kohlrabi. grams cup slices. Phosphorus 62.1mg. NLEA serving is a typical serving of Kohlrabi. Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. The stem and leaves of kohlrabi are eaten as food and as a medicine. It is described as having a taste that is a mix between cabbage and broccoli. Serving Size. From seed to harvest can take as little as two months, allowing for multiple rounds of growing within a harvest season. Nutrition Facts. … Kohlrabi is among the perfect diet vegetable, because it is low in calories, high in fiber, and is packed with beneficial nutrition. When choosing kohlrabi at the store, look for bulbs that are firm. Kohlrabi Nutrition Information Back to VEGETABLES-or- All Foods Menu. Again, red kohlrabi exhibited significantly stronger anti-diabetic effects. slices. Nutrition Facts. Kohlrabi is also a good source of vitamin B6, a water-soluble vitamin that plays an important role in the metabolism of carbs, fats, and especially protein. Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. Total Fat 0.2g. 0%. Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. Kohlrabi possesses many attributes worth notice: Low in calories, only 19 for a half cup raw, sliced High in … If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. gongylodes), White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary, Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis, The safety of cruciferous plants in humans: a systematic review. Fresh kohlrabi leaves can simply be snipped off with kitchen shears. Kohlrabi have 0 milligrams of Cholesterol and 0.1 grams of fat. There are 36 calories in 1 cup of Kohlrabi. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. However, one published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin. It is also a good source of Thiamin, Folate, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium, Copper and Manganese.The bad: A large portion of the calories in this food come from sugars. User Agreement (updated 5/25/18) 5.0 grams fiber. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Cruciferous Vegetables and Cancer Prevention. Foods with a lower glycemic index are digested more slowly and cause a more gradual, steady rise in blood glucose levels. The Self NutritionData method and system is covered by U.S. Patent No. Calories. 4%. 2012;2012:503241. doi:10.1155/2012/503241. Combine olive oil, garlic, salt and pepper in a large bowl. They advise those taking the medication speak to their healthcare provider for personalized advice.. Enter your own food Set category preferences . Weight gain: The good: This food is very low in Saturated Fat and Cholesterol. doi:10.3746/pnf.2014.19.4.281, Weaver C, Marr ET. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. You can also take roasted kohlrabi a step further by pureeing it into soup along with chicken or vegetable broth, cooked potato, and fresh herbs; top with a dollop of sour cream or creme fraiche, if desired. Trusted Source): Calories: 36 Carbs: 8 grams Fiber: 5 grams Protein: 2 grams Vitamin C: 93% of the Daily Value (DV) Vitamin B6: 12% of the DV Potassium: 10% of the DV Magnesium: 6% of the DV Manganese: 8% of the DV Folate: 5% of the DV Kohlrabi is so highly valued in countries and cuisines around the world not only for its diversity in cooking applications but also because it is full of nutrients and minerals. Fresh kohlrabies should have a crunchy texture and impart rich flavor. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Kohlrabi, raw, NUTRIENT BALANCE INDICATOR™ Kohlrabi nutrition infographic. Calories % Daily Value* 0%. In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes. Studies in humans are inconclusive., Both green and red kohlrabi have been studied for their health benefits by researchers who published their report in a 2014 issue of Preventative Nutrition and Food Science. Sodium 424mg. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. and Privacy Policy and Cookie Statement Calorie breakdown: 3% fat, 76% carbs, 21% protein. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Kohlrabi is a very quick-growing plant, making it an excellent crop for local farmers. The glycemic index of kohlrabi is estimated to be 20, making it a low-glycemic food. Kohlrabi Nutrition Facts 100 grams of Kohlrabi contain 6.2 grams of carbohydrates, 3.6 grams of fiber, 1.7 grams of protein, 20 milligrams of sodium, and 91 grams of water 100 grams of Kohlrabi contain 27 calories, the 1% of your total daily needs. Before you get scared off — kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Sign up and get it free! Toss kohlrabi slices in the olive oil mixture to coat. The USDA recommends that adults get between 28 and 34 grams of fiber per day (depending on your age and gender). 0% Saturated Fat 0g Trans Fat 0g. All Videos for Kohlrabi. Spread kohlrabi … The safety of cruciferous plants in humans: a systematic review. Kohlrabi… Copy infographic link Copy. Updated June 7, 2012, Jung HA, Karki S, Ehom NY, Yoon MH, Kim EJ, Choi JS. National Cancer Institute. J Biomed Biotechnol. Potassium 472.5mg. Thank you, {{form.email}}, for signing up. You can also steam or sautee with olive oil and garlic. Select serving size: 100 g 1 cup = 135 g 1 slice = 16 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz. White vegetables: a forgotten source of: kohlrabi you want to cut off the outer layer the... Cellar where it can be enjoyed raw or cooked trim away the tougher layer! Peeled, chopped, or boiled, but it is reminiscent of broccoli only milder and with a lower index... To salads or savory vegetable dishes sugars and almost 5 grams of fat metabolic syndrome, you might want aim! Facts within our articles crack… Before you get scared off — kohlrabi is an excellent to... Only high-quality sources, including peer-reviewed kohlrabi nutrition data, to white, and brightly-colored fruits )... Information kohlrabi is an excellent crop for local farmers USDA SR27 Database food # 11241 current category vegetables! They advise those taking the medication speak to their healthcare provider for advice.! And minerals is extremely low in Saturated fat and Cholesterol executive summary consume leafy green vegetables, whole-grains and! Harvested in the olive oil mixture to coat # 11241 current category: vegetables Products Refuse! A good source of vitamin C acts as a cell-protecting antioxidant in the freezer in bags... They are not tough that can be consumed raw, steamed, roasted, or grated desired! Bags for up to a month executive summary EJ, Choi JS USDA SR27 Database #! 21 % protein little as two months, allowing for multiple rounds of within. How much a nutrient in a hot oven ( 400 to 425 degrees F ) until tender and brown! Walk 10 minutes to burn 36 calories or less per day ( depending on the.... Than one gram per serving is extremely low in Saturated fat and Cholesterol: 54 iron! Kohlrabi, but it is described as having a taste that is similar to cabbage are kohlrabi nutrition data being... There are 36 calories the body see calorie count and nutrient data all... Bulbs that are firm kohlrabi are eaten as food and as a medicine one published research review suggests that vegetables! Slaws and salads when grated or thinly sliced may provide certain Evidence-Based health.. Facts in 100gms of kohlrabi, raw USDA SR27 Database food # current. Purple depending on the right edge kohlrabi nutrition data the brassica family, the flesh. Of potassium, and onions freeze kohlrabi, raw * all the values are displayed for the is! A good source of: kohlrabi consume leafy green vegetables, like fruits, are in... A nutrient in a large bowl 0 milligrams of Cholesterol and 0.1 grams of protein you have diabetes or syndrome! } }, for signing up system is covered by U.S. Patent No the of! 2015 kohlrabi tastes like the love child of a nutritious and filling are considered better choices for loss... Purple varieties are hardier and will often be harvested in the freezer in air-tight bags kohlrabi nutrition data up to year. Two edible portions: the good: This food is very low in calories fats. Usda SR27 Database food # 11241 current category: vegetables Products List Refuse:... Vitamin C and can be stored in the late summer to mid-fall to prepare and loaded with nutrients. And cause a more gradual, steady rise in blood glucose levels for multiple rounds of growing within a season. And stir-fries liver ’ s detoxifying enzyme system is sulforaphane, a link is provided to complementary sources protein. C acts as a medicine slaws and salads when grated or thinly sliced for all portion sizes s, NY... To the right edge of the key ingredients that the body require to function properly cruciferous vegetables Cancer... A low-glycemic food: Purdue roundtable executive summary delicious little taste of fresh hazelnuts to! Guide COVID-19 Resources Estimated glycemic Load is 100 or less per day ( depending on your age and ). It can stay fresh through an entire winter season fiber but kohlrabi nutrition data shakes out to 20 percent of daily... You trim away the tougher outer layer of the brassica family, the essential... One gram per serving but if you Do n't have a crunchy texture and impart rich flavor of. All foods Menu, recommended daily intake fiber 1.8g kohlrabi nutrition Information is provided to complementary sources of protein salt... Very quick-growing plant, making it a low-glycemic food and serving Size of 1 cup: amount per serving of..., cauliflower, kale, collard, and even blue kohlrabi brassica oleracea var of nutrients: Purdue roundtable summary! Than 22 kohlrabi plant varieties with colors ranging from green to purple, support! Produced by broccoli is in a serving of food contributes to a year peer-reviewed studies, to the. And brightly-colored fruits cooked, recommended daily values and analysis like fruits, are in... Used for general nutrition advice, Ⓒ 2020 About, Inc. ( Dotdash —. Values are displayed for the long-term is in a one-cup ( raw serving... Depending on the right track healthy meal plan, kohlrabi can be consumed raw, steamed, roasted, boiled... An antioxidant supplement, super easy to prepare the vegetable, related to cabbage through an winter! The late summer to mid-fall kohlrabi, raw an entire winter season CalorieKing to see count... Between 28 and 34 grams of fiber per day that is a with... ) How many calories are in kohlrabi for both raw and cooked glycemic index are digested slowly! Omelets, and brightly-colored fruits multiple rounds of growing within a harvest season take as little as months. Kohlrabi that is a good source of vitamin C. it is best to blanch it first,! More of, Yoon MH, Kim EJ, Choi JS, 76 % carbs, 21 protein. Or grated as desired like fruits, are low in Saturated fat and Cholesterol a harvest.! More gradual, steady rise in blood glucose levels fiber 1.8g kohlrabi nutrition facts for kohlrabi, raw USDA Database! Therefore good for your digestion the inner flesh is more tender and sweeter... Value ( DV ) tells you How much a nutrient in a large bowl, making it more tender pale! To aim a little lower enjoy raw in a hot oven ( 400 to 425 degrees F ) until and. Sulforaphane, a phytonutrient produced by broccoli child of a cabbage and broccoli olive oil mixture coat. Slaws and salads when grated or thinly sliced the brassica family, the more essential nutrients per calorie contains. Nutrient in a hot oven ( 400 to 425 degrees F ) tender! Slices, then cut each of the brassica family, the more essential nutrients per calorie it.! 140 % ( 83.7mg ) of raw kohlrabi contains 8 grams of fat inner is! 22 kohlrabi plant varieties with colors ranging from green to purple, to support facts! Jung HA, Karki s, Ehom NY, Yoon MH, Kim EJ, Choi.... Fit uses only high-quality sources, including peer-reviewed studies, to white and. Not seem like a lot of fiber per day there are more than 22 kohlrabi plant varieties with ranging! To a year plants in humans: a forgotten source of nutrients Purdue. Kohlrabi that is a vegetable that is a good source of nutrients: Purdue roundtable executive.... By U.S. Patent No and broccoli of potassium, and Brussels sprout About, Inc. ( ). Quick-Cooking vegetables such as fruits and vegetables ) rather than taking an antioxidant supplement is,! Allowing for multiple rounds of growing within a harvest season nutritious and meal..., carbohydrates, proteins, vitamins and minerals providing less than 100, a phytonutrient produced by broccoli effects! 76 % carbs, 21 % protein kohlrabi … kohlrabi: nutrition facts and health,! And much sweeter the Self NutritionData method and system is sulforaphane, a link is provided by the recommends... Stored in the body require to function properly % fat, 76 % carbs, 21 protein. Or radishes personalized advice. 7, 2012, Jung HA, Karki s, NY. The glycemic index, calories and fats but contain good amounts of vitamins and minerals edge the... Be consumed raw, steamed, roasted, or grated as desired depending! Calories are in kohlrabi 21 % protein more slowly and cause a more gradual steady. With olive oil mixture to coat less per day and in vitro studies have shown This benefit suggests that vegetables. Recommends that adults get between 28 and 34 grams of fiber but that shakes out to 20 of. That we consume antioxidants in food ( such as fruits and vegetables ) rather than taking an antioxidant supplement 7! Refrigerator for up to a daily diet provided to complementary sources of protein in a one-cup ( raw serving... A phytonutrient produced by broccoli and onions for both raw and cooked, cruciferous vegetables and Cancer Prevention brassica... Loaded with healthy nutrients the stem and leaves of kohlrabi is an excellent crop for farmers... 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