Kohlrabi, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 54 MG | 60% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 12 UG | 3% | |
| Choline, total | 13.2 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 25 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 45 MG | 4% | |
| Potassium, K | 340 MG | 7% | |
| Sodium, Na | 257 MG | 11% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Very low in calories (29 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Rich source of Vitamin C, total ascorbic acid (60% of Daily Value per 100g).
About Kohlrabi, cooked, boiled, drained, with salt
This vegetable, when cooked by boiling and drained with a touch of salt, becomes a tender and mild-flavored addition to meals. It's low in calories, offering just 29 per 100 grams, making it a great option for those watching their energy intake. The protein content is modest at 1.8 grams, while the carbohydrate level sits at 6.7 grams, with a small amount of dietary fiber (1.1 grams) to support digestion. With virtually no fat (0.1 grams), it's a naturally lean choice. The sodium content will vary depending on how much salt is added during cooking, so those monitoring salt intake may want to adjust accordingly.
In the kitchen, this cooked vegetable works well as a simple side dish, seasoned lightly with herbs or a drizzle of olive oil. It can also be mashed or pureed for a smooth, creamy texture, similar to potatoes but with fewer calories. Some enjoy adding it to soups or stews for extra bulk and nutrition, while others mix it into grain bowls or salads for a soft, slightly sweet bite. Its mild flavor makes it versatile and easy to pair with a variety of seasonings and other vegetables. For anyone looking to add more plant-based foods to their diet, this is a gentle, nutrient-conscious option that fits easily into balanced meals.
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