Kohlrabi, raw
* 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 | 62 MG | 69% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 12.3 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 | 24 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 46 MG | 4% | |
| Potassium, K | 350 MG | 7% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.0 MG | 0% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (27 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.6g per 100g).
- Rich source of Vitamin C, total ascorbic acid (69% of Daily Value per 100g).
About Kohlrabi, raw
A fascinating member of the cruciferous vegetable family, this often overlooked root vegetable boasts a mild, slightly peppery flavor with a crisp, refreshing texture. Often described as a cross between a turnip and a cabbage, it's actually the swollen stem of the plant that's consumed. This unique characteristic contributes to a low-calorie profile coupled with a significant fiber content, supporting healthy digestion and promoting satiety. It offers a good source of vitamin C, essential for immune function and antioxidant protection, and provides notable amounts of potassium, which is important for maintaining healthy blood pressure.
Nutritionally, it's a great choice for those seeking to increase their intake of fiber and certain vitamins while keeping calories in check. It's important to note, like other cruciferous vegetables, individuals with thyroid issues should consume it in moderation due to the presence of goitrogens, compounds that can interfere with thyroid hormone production. In the kitchen, it's wonderfully versatile. Enjoy it raw, sliced thinly in salads or slaws for a satisfying crunch, or julienned and added to stir-fries. It can also be roasted, boiled, or mashed, taking on a slightly sweeter flavor profile when cooked.
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