Kohlrabi, cooked, boiled, drained, without 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 | 21 MG | 1% | |
| 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, without salt
This often-overlooked vegetable, part of the Brassica family along with broccoli and kale, is a nutritional powerhouse when prepared simply. The edible bulb, which resembles a cross between a turnip and a cabbage, boasts a mild, slightly sweet flavor when cooked. Steaming or boiling kohlrabi preserves its delicate taste and maximizes its nutrient retention. It's an excellent source of vitamin C, crucial for immune function and collagen production, and also provides a good dose of fiber to support digestive health. The significant amount of carbohydrates present are largely from natural sugars, making it a satisfying and energy-providing addition to any meal.
Kohlrabi can be enjoyed in a variety of ways. Boiled and drained, it's a versatile ingredient that can be mashed, pureed into soups, or added to stews. Its mild flavor pairs well with herbs like dill and parsley. Consider it as a low-calorie alternative to potatoes in side dishes. Raw kohlrabi, when peeled, has a crisp, refreshing texture and a slightly peppery flavor and is delicious in salads or as a crudité with hummus. The leaves, similar to kale, are also edible and can be sautéed or added to soups.
Dietary Information
Kohlrabi, cooked, boiled, drained, without salt is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Kohlrabi, cooked, boiled, drained, without salt include Vitamin C, total ascorbic acid (60% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 29 calories per 100 grams, Kohlrabi, cooked, boiled, drained, without salt gets 25% of its calories from protein, 92% from carbohydrates, and 3% from fat. This is lower than most foods and comparable to fruits and vegetables.
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