Kohlrabi (Cooked, Blended, Drained, with Salt)
Kohlrabi, often referred to as the “turnip cabbage,” is a unique vegetable from the cruciferous family that is both nutritious and versatile in cooking. When prepared by cooking, blending, and draining, this vegetable offers a light, subtly sweet flavor and a smooth texture, making it a perfect addition to various recipes, from soups and salads to casseroles and purees. Its natural earthy taste pairs well with a variety of seasonings, including salt, which enhances its flavor profile. Whether you’re using it as a side dish or incorporating it into a more complex meal, kohlrabi provides a bounty of health benefits while being low in calories.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 1.8 g |
| Fat | 0.11 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 6.69 g |
| Fiber | 1.1 g |
| Sugar | 2.8 g |
| Calcium | 25 mg |
| Iron | 0.4 mg |
| Magnesium | 19 mg |
| Phosphorus | 45 mg |
| Potassium | 340 mg |
| Sodium | 21 mg |
| Zinc | 0.31 mg |
| Copper | 0.132 mcg |
| Manganese | 0.142 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 54 mg |
| Thiamine (B1) | 0.04 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.39 mg |
| Vitamin B6 | 0.154 mg |
| Folate | 12 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.52 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations
Kohlrabi is a powerhouse of vitamins and minerals, making it an excellent choice for a healthy, balanced diet. It is rich in Vitamin C, offering over half the daily recommended intake per 100g serving, which is important for immune function and skin health. Additionally, the vegetable provides a good source of potassium, magnesium, and phosphorus, all of which are essential for maintaining healthy muscle function and supporting bone health.
With just 29 calories per 100g, kohlrabi is a low-calorie option that fits well into weight management plans or calorie-conscious diets. The fiber content, at 1.1 grams per 100g, contributes to digestive health, promoting regular bowel movements and a feeling of fullness after meals.
Though naturally low in fat, kohlrabi contains a small amount of essential fats that play a role in cellular health. The modest amount of sugar (2.8g per 100g) makes it a great choice for those monitoring their sugar intake while still enjoying a naturally sweet flavor.
Allergen Information
Kohlrabi is generally considered safe for most people, as it is naturally free from common allergens like gluten, dairy, and nuts. However, individuals with a cruciferous vegetable sensitivity (such as those with thyroid issues or certain digestive conditions) should consume kohlrabi in moderation. Always consult with a healthcare provider if you’re unsure about adding new foods to your diet, especially if you have pre-existing health conditions.
Dietary Preferences
- Gluten-Free: Kohlrabi is naturally gluten-free and can be safely enjoyed by individuals with celiac disease or gluten intolerance.
- Vegan & Vegetarian: This vegetable is entirely plant-based, making it suitable for both vegan and vegetarian diets.
- Low-Calorie & Low-Carb: With only 29 kcal and 6.69g of carbohydrates per 100g, kohlrabi fits well into both low-calorie and low-carb eating plans.
- Keto-Friendly: Although slightly higher in carbs compared to other keto-friendly vegetables, kohlrabi is still a viable option in moderation for those following a ketogenic diet due to its high fiber content and low glycemic index.
- Diabetic-Friendly: Thanks to its low glycemic index and modest sugar content, kohlrabi can be a healthy addition to a diabetic meal plan.
Cooking Tips and Uses
Kohlrabi’s versatility shines in its range of uses. Here are a few ideas to get you started:
- Puree: After cooking and draining, blend kohlrabi with butter or olive oil for a smooth, creamy side dish that can replace mashed potatoes.
- Soup: Incorporate cooked kohlrabi into vegetable soups for added nutrition and a delicate texture.
- Roast: Roast it with olive oil, garlic, and herbs for a crunchy, flavorful snack or side dish.
- Salad: Thinly slice raw kohlrabi for a crunchy addition to salads or slaws. It pairs especially well with tangy dressings or citrus.
- Sauté: Sauté cooked kohlrabi in a pan with a bit of olive oil, salt, and pepper for a quick and easy vegetable side dish.
Conclusion
Kohlrabi, though sometimes overlooked, is a nutrient-dense vegetable that adds not only health benefits but also flavor and texture to a wide variety of dishes. It’s particularly well-suited to those seeking a low-calorie, high-vitamin vegetable that is versatile in the kitchen. Whether you’re looking to boost your immune system with a burst of Vitamin C or manage your weight with a light and fiber-rich vegetable, kohlrabi is a superb choice. Its mild, slightly sweet flavor adapts beautifully to many recipes, making it a worthy addition to any diet.
