Kohlrabi (Raw) – Nutritional Information
Kohlrabi, a crisp and refreshing vegetable from the cabbage family, is not only delicious but also packed with essential nutrients that contribute to a balanced diet. This versatile vegetable can be enjoyed raw in salads, slaws, or as a crunchy snack. With its mild, slightly sweet flavor and a texture similar to a turnip or cabbage stem, kohlrabi is an excellent choice for those seeking a low-calorie, nutrient-dense food.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 27.0 kcal |
| Protein | 1.7 g |
| Fat | 0.1 g |
| Saturated Fat | 0.013 g |
| Carbohydrates | 6.2 g |
| Fiber | 3.6 g |
| Sugar | 2.6 g |
| Calcium | 24.0 mg |
| Iron | 0.4 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 46.0 mg |
| Potassium | 350.0 mg |
| Sodium | 20.0 mg |
| Zinc | 0.03 mg |
| Copper | 0.129 mcg |
| Manganese | 0.139 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 62.0 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.48 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits of Kohlrabi
Kohlrabi is rich in Vitamin C, a powerful antioxidant that supports a healthy immune system and promotes skin health. With 62 mg of Vitamin C per 100 grams, it provides more than 100% of the daily recommended intake for most individuals. Additionally, kohlrabi is an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy gut. With 3.6 grams of fiber per 100 grams, kohlrabi is a great choice for those looking to improve their digestive health and maintain regular bowel movements.
The vegetable also provides essential minerals like potassium, which helps regulate fluid balance and supports heart health. At 350 mg per 100 grams, it can contribute to managing blood pressure levels. The presence of magnesium and phosphorus further supports bone health and muscle function.
Kohlrabi is naturally low in calories, with only 27 kcal per 100 grams, making it an excellent option for those looking to manage their weight without sacrificing nutritional value. It’s also a good source of manganese, a trace mineral that plays a role in metabolism and bone health.
Allergen Information
Kohlrabi is a cruciferous vegetable, and while it is not considered a common allergen, individuals with known allergies to other members of the brassica family, such as broccoli, cauliflower, or cabbage, should exercise caution. However, kohlrabi is generally safe for most people and does not contain gluten, dairy, or nuts.
Dietary Preferences
Kohlrabi is a versatile ingredient that fits into a wide variety of dietary preferences and can be enjoyed by individuals following:
- Vegan and Vegetarian diets: Naturally plant-based, kohlrabi contains no animal products, making it suitable for both vegan and vegetarian diets.
- Gluten-Free: This vegetable is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.
- Low-Carb: With only 6.2 grams of carbohydrates per 100 grams, kohlrabi can be incorporated into low-carb and ketogenic diets.
- Paleo: A great option for those following the Paleo diet, as it is a whole food with minimal processing.
- Diabetic-Friendly: The low sugar content (2.6 grams per 100 grams) and high fiber content make kohlrabi a suitable choice for those managing blood sugar levels.
How to Incorporate Kohlrabi Into Your Diet
Kohlrabi can be enjoyed in various forms, offering flexibility for different dishes:
- Raw: Slice or julienne kohlrabi and add it to salads or use it as a crunchy snack. Its mild, slightly sweet flavor makes it a refreshing addition to any raw vegetable platter.
- Cooked: You can steam, boil, or roast kohlrabi. It pairs well with other root vegetables like carrots and potatoes. Try it in soups or stews for added texture and nutrition.
- Pickled: Kohlrabi can be pickled, providing a tangy, crunchy addition to sandwiches or as a side dish.
- Mashed: For a unique twist on mashed potatoes, substitute cooked kohlrabi for a lower-carb version. Mash it with a bit of butter or olive oil, salt, and pepper for a creamy side dish.
Conclusion
Kohlrabi is a nutrient-packed vegetable that offers a variety of health benefits, including high Vitamin C, fiber, and potassium content, all while remaining low in calories. Its versatility in the kitchen makes it a great ingredient to experiment with, whether you’re looking for a crunchy salad addition, a hearty vegetable side dish, or a refreshing raw snack. Whether you follow a specific diet or just want to improve your nutrition, kohlrabi is a wholesome and delicious vegetable to incorporate into your meals.
