Kohlrabi (Cooked, Boiled, Drained with Salt) – Nutritional Information and Health Benefits
Kohlrabi, also known as turnip cabbage, is a unique vegetable belonging to the cruciferous family. This vegetable has gained popularity for its mild, slightly sweet flavor and crisp texture when cooked. It’s often enjoyed in a variety of dishes, from soups to stir-fries and salads, making it a versatile ingredient in both traditional and modern kitchens.
When prepared by boiling and draining, kohlrabi retains many of its nutritional properties while offering a light, healthy option for those looking to boost their intake of essential vitamins and minerals. Here’s a detailed look at its nutritional profile:
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 | 257 mg |
| Zinc | 0.31 mg |
| Copper | 0.132 mcg |
| Manganese | 0.142 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 54 mg |
| Thiamin (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 of Kohlrabi
Kohlrabi is an excellent addition to any diet due to its low-calorie count, high fiber content, and significant amounts of essential nutrients. Here are some of the key health benefits associated with this cruciferous vegetable:
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Rich in Vitamin C: A single 100g serving provides over 50 mg of vitamin C, which is essential for immune function, skin health, and antioxidant protection.
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Supports Digestive Health: With 1.1g of dietary fiber per 100g serving, kohlrabi aids in digestion and promotes gut health by helping to regulate bowel movements and prevent constipation.
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Promotes Bone Health: Although not as high as some other vegetables, kohlrabi offers a decent amount of calcium (25 mg) and magnesium (19 mg), which are both crucial for maintaining strong bones and preventing bone-related diseases like osteoporosis.
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Good Source of Potassium: At 340 mg per 100g, the potassium in kohlrabi helps maintain proper fluid balance, supports heart health, and reduces the risk of high blood pressure.
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Boosts Metabolism: This vegetable contains B vitamins, including vitamin B6 (0.154 mg), which play a key role in energy production and the metabolism of carbohydrates, fats, and proteins.
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Low in Calories: With only 29 kcal per 100g, kohlrabi is a great choice for those looking to manage their weight while still enjoying flavorful and nutritious meals.
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Antioxidant Protection: The presence of vitamin C, vitamin A (2 mcg), and manganese (0.142 mg) provides kohlrabi with potent antioxidant properties, helping to combat oxidative stress and protect cells from damage.
Allergen Information
Kohlrabi is naturally free from common allergens, making it an excellent choice for individuals with food sensitivities or allergies. However, it’s important to ensure that it’s prepared in a contamination-free environment if you’re managing a severe allergy to cross-contact.
Dietary Preferences
Kohlrabi is versatile and can be enjoyed by individuals with various dietary preferences and restrictions. It is suitable for:
- Vegan and Vegetarian diets: As a plant-based vegetable, kohlrabi is perfect for those following vegan or vegetarian diets.
- Gluten-Free diets: Naturally gluten-free, making it safe for those with gluten sensitivity or celiac disease.
- Low-Calorie diets: With its low calorie count, kohlrabi is a great option for those focusing on weight management or low-calorie eating plans.
- Diabetic-Friendly diets: Due to its low glycemic index, kohlrabi can be included in a diabetes-friendly meal plan.
Cooking Tips and Serving Suggestions
Kohlrabi can be enjoyed both raw and cooked, depending on your preference. It can be sliced thinly for salads, grated for slaws, or cubed and added to soups, stews, and curries. When cooked, its natural sweetness intensifies, making it a great complement to savory dishes.
Here are some delicious ways to incorporate kohlrabi into your meals:
- Kohlrabi Salad: Combine raw kohlrabi with carrots, apples, and a tangy vinaigrette for a refreshing and crunchy salad.
- Kohlrabi Mash: For a comforting side dish, boil and mash kohlrabi with a bit of butter or olive oil, salt, and pepper.
- Stir-Fried Kohlrabi: Stir-fry with other vegetables like bell peppers, onions, and a light soy sauce for a quick and healthy dish.
- Kohlrabi Soup: Add chopped kohlrabi to your favorite vegetable or cream-based soup for an added nutrient boost.
Conclusion
Kohlrabi is an underappreciated vegetable that packs a punch in terms of nutrition and versatility. Whether you enjoy it raw in salads or cooked as a side dish, its high fiber content, rich vitamin profile, and low-calorie nature make it an excellent choice for health-conscious eaters. Its crunchy texture and slightly sweet flavor are sure to add an exciting twist to your meals. So, next time you’re planning a dish, consider including kohlrabi for a nutritious and delicious addition to your recipe collection!
