Know what’s on your plate
Kohlrabi
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 27 kcal —
- Protein 1.7 g 3%
- Carbohydrate 2.6 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3.6 g 13%
- Sugars 2.6 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 62 mg 69%
- Vitamin D 0 µg 0%
- Vitamin E 0.48 mg 3%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 16 µg 4%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg 2%
Minerals
- Calcium 24 mg 2%
- Iron 0.4 mg 2%
- Magnesium 19 mg 5%
- Phosphorus 46 mg 4%
- Potassium 350 mg 7%
- Zinc 0.03 mg 0%
- Copper 0.13 mg 14%
- Manganese 0.14 mg 6%
- Selenium 0.7 µg 1%
- Iodine 0.71 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 | 1.7 g | 2.6 g | 0.1 g |
| 1 × cup | 135 g | 36 | 2.3 g | 3.5 g | 0.1 g |
| 1 × slice | 16 g | 4 | 0.3 g | 0.4 g | 0 g |
| 2 × cup | 270 g | 73 | 4.6 g | 7 g | 0.3 g |
| ½ × cup | 67.5 g | 18 | 1.1 g | 1.8 g | 0.1 g |
| 3 × cup | 405 g | 109 | 6.9 g | 11 g | 0.4 g |
| 4 × cup | 540 g | 146 | 9.2 g | 14 g | 0.5 g |
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Questions about Kohlrabi
Do you peel kohlrabi before eating it?
Yes: trim off the stalks and leaves, then peel the bulb, removing any tough, fibrous outer layer. Young, small bulbs can have more tender skin, but peeling gives the most reliable texture for salads and cooking.
How do you cook kohlrabi?
Cut peeled kohlrabi into cubes or wedges and simmer for about 10–15 minutes, until a knife slides in easily; drain well before mashing with butter. For roasting, toss wedges with oil and roast at 200 °C for about 25–35 minutes, turning once.
Can you eat kohlrabi raw?
Yes. Peel it, then slice or grate it into a crisp salad, or cut it into batons to eat with a dip; its mild, slightly peppery flavour is especially good with lemon, yoghurt or apple.
How do you choose and store kohlrabi?
Choose firm bulbs that feel heavy for their size, with smooth, unblemished skin; smaller ones are often more tender. Remove the leaves and keep the bulb in the fridge, where it will usually stay crisp for around a week.
What does kohlrabi taste like, and what goes well with it?
Kohlrabi is crisp and mildly sweet, with a gentle cabbage-and-turnip flavour. It works well with apple, carrot, lemon, mustard and fresh herbs, and can be grated into slaw or added to soups and stews.
Can you use kohlrabi instead of turnip?
Yes: peeled kohlrabi can replace turnip in soups, stews and roasted vegetable dishes, using roughly the same amount and cooking it until tender. It has a milder, crisper flavour; turnip has 21 mg of vitamin C per 100 g, compared with 62 mg in kohlrabi.
Are kohlrabi and knol-khol the same vegetable?
Yes. Kohlrabi is also called knol-khol; both names refer to the swollen, round stem of the same plant, rather than a root.
Can you eat kohlrabi leaves?
Yes. Wash the leaves well, remove any tough stems, and cook them like cabbage greens: sauté or simmer until tender, usually about 5–10 minutes. They are more robust than the crisp bulb and suit garlic, oil and a squeeze of lemon.
Source: USDA FoodData Central 168424 · per 100 g · carbohydrate per EU label, fibre excluded
