Know what’s on your plate
Kohlrabi
Calories & nutrition facts
boiled, drained, with salt, cooked
Nutrition facts
Per 100 g% DV- Calories 29 kcal —
- Protein 1.8 g 4%
- Carbohydrate 5.6 g 2%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.1 g 4%
- Sugars 2.8 g —
- Sodium 257 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 54 mg 60%
- Vitamin D 0 µg 0%
- Vitamin E 0.52 mg 3%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.39 mg 2%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 12 µg 3%
- Vitamin B12 0 µg 0%
- Choline 13.2 mg 2%
Minerals
- Calcium 25 mg 2%
- Iron 0.4 mg 2%
- Magnesium 19 mg 5%
- Phosphorus 45 mg 4%
- Potassium 340 mg 7%
- Zinc 0.31 mg 3%
- Copper 0.13 mg 15%
- Manganese 0.14 mg 6%
- Selenium 0.8 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 29 | 1.8 g | 5.6 g | 0.1 g |
| 1 × cup slices | 165 g | 48 | 3 g | 9.2 g | 0.2 g |
| 2 × cup slices | 330 g | 96 | 5.9 g | 18 g | 0.4 g |
| ½ × cup slices | 82.5 g | 24 | 1.5 g | 4.6 g | 0.1 g |
| 3 × cup slices | 495 g | 144 | 8.9 g | 28 g | 0.5 g |
| 4 × cup slices | 660 g | 191 | 12 g | 37 g | 0.7 g |
Similar foods
- Kohl rabiboiled in unsalted water18 kcal / 100 g
- Celeriacboiled, drained, with salt27 kcal / 100 g
- Collardscooked, boiled, drained, with salt33 kcal / 100 g
- Cauliflowercooked, boiled, drained, with salt23 kcal / 100 g
- Turnipsboiled in distilled water, no salt, drained26 kcal / 100 g
- Knol-khol16 kcal / 100 g
- Rutabagacooked, boiled, drained, with salt30 kcal / 100 g
- Cabbagecooked, boiled, drained, without salt23 kcal / 100 g
- Common cabbagecommon, cooked, boiled, drained, with salt23 kcal / 100 g
- Kalecooked, boiled, drained, with salt44 kcal / 100 g
Questions about Kohlrabi
How do you prepare kohlrabi for eating?
Cut off the leafy stems, then peel the bulb with a knife; the skin can be tough, especially on larger bulbs. Slice or grate the crisp flesh for salads and slaws, or cut it into batons for dipping.
How do you cook kohlrabi?
For a quick side, cut the peeled bulb into 2 cm cubes and boil for about 10–12 minutes, until tender when pierced. You can also roast cubes tossed in oil at 200°C for 25–30 minutes, turning once.
Can you eat kohlrabi leaves?
Yes. Treat the leaves like kale: remove any tough central ribs, slice them, then sauté with a little oil and garlic for 5–8 minutes, until wilted and tender.
How do you choose and store kohlrabi?
Choose firm, unblemished bulbs that feel heavy for their size; smaller ones are usually more tender. Remove the leaves and keep bulb and leaves separately in the fridge: use the leaves within a few days and the bulb within about two weeks.
What goes well with kohlrabi?
Raw grated kohlrabi works well in slaw with apple, lemon and yoghurt; cooked kohlrabi pairs nicely with butter, mustard, dill or parsley. Its mild, crisp flavour also suits soups, gratins and vegetable fritters.
Can you use kohlrabi instead of turnip?
Yes, especially in soups, stews and roasted vegetable dishes: peel and cut it into similar-sized pieces. Kohlrabi is milder and crisper, while turnip has a more peppery flavour.
Is kohlrabi a root vegetable?
No. The bulb-like part is a swollen stem that grows above ground, not a root. Its name comes from German words meaning “cabbage” and “turnip”.
Is kohlrabi a good source of vitamin C?
Yes. A 100 g portion provides 54 mg of vitamin C, making it a source of this vitamin. The amount can fall with prolonged cooking, so raw or briefly cooked kohlrabi retains more.
Source: USDA FoodData Central 169357 · per 100 g · carbohydrate per EU label, fibre excluded
