Kohlrabi Nutrition

What is Kohlrabi ?

Kohlrabi is one of the nutritious foods that are taking their hold in American dishes. It refers to a cabbage-like vegetable that is sweeter than broccoli and cabbage and is very juicy. The vegetable is popular during winter, although it is cultivated and available throughout the year in Texas.

The nutritional components of Kohlrabi is innumerable and include fiber, vitamin C, antioxidants, potassium, magnesium, calcium and so much more. However, these nutrients are rapidly lost when it is cooked excessively. The best way to serve the vegetable is roasted, steamed or raw. It would be best to buy the young and firm variety of Kohlrabi.

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History of Kohlrabi

The vegetable is part of the cabbage family, together with broccoli and cabbage.  It was first grown in Northern Europe and was first described by a European botanist in 1554.  Kohlrabi became popular in Europe and eastern region of the Mediterranean in the 16th century. It is only just recently that this vegetable grew a following in the U.S and began to be cultivated throughout the world.

Different colors of Kohlrabi can be found in the market as there are white, light green and purple varieties. The leaves and globe-shaped stem of the plant can be eaten. Typically, the vegetable can be used upon reaching the 2-inch diameter, though it may be allowed to grow up to 5 inches in diameter.

Health Benefits of Kohlrabi

  • Stabilizes the blood sugar level

Kohlrabi helps in keeping the blood sugar level in check, thereby alleviating the symptoms of diabetes and hypoglycemia.

  • Improves digestion

The vegetable is rich in fiber and this works in boosting the population of good bacteria to help regulate bowel movement and prevent digestive problems.

  • Improves immunity

Kohlrabi strengthens the immune system by providing good amounts of vitamin C and antioxidants. Also, a vitamin C-rich diet helps in managing asthma.

  • Healthy heart and kidneys

The vegetable has low amounts of saturated fats which help in keeping the heart healthy. It also contains potassium which aids in controlling the blood pressure as well as minimizes the possibility of kidney stones, stroke and multiple sclerosis.

  • Prevents cancer

The vegetable contains excellent quantities of phytochemicals and other anti-cancer agents to prevent cancer.


  • Keeps nerves and muscles healthy

Since kohlrabi contains significant amounts of potassium, which is essential in storing carbohydrates, it can help in keeping the nerves and muscles vigorous.

  • Good eyesight

The leaves of the kohlrabi are rich in vitamin A which is important for good eyesight and prevention of cataract.

Side Effects of Kohlrabi

People who have thyroid problems should be cautious in consuming the vegetable as it contains goistrogens, a naturally-occurring compound that may induce thyroid gland inflammation. Certainly, it should be totally avoided by those who have thyroid dysfunction.

Kohlrabi Nutritional Information

Kohlrabi is loaded with essential nutrients and vitamins and minerals for overall health. It is also rich in antioxidants and phytochemicals to prevent certain forms of cancers.

One cup of Kohlrabi contains the following:

  • Calories – 36
  • Total carbohydrate – 8.37g
  • Total fat – 0.14g
  • Protein – 2.3g
  • Sodium – 27mg
  • Potassium – 472mg
  • Dietary fiber – 4.9g
  • Cholesterol – 0mg

Kohlrabi pictures


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