On top of this, it is a great source of dietary fibre, vitamin C, vitamin B6, potassium, copper, and manganese. View More Results. Calories in Kohlrabi based on the calories, fat, protein, carbs and other nutrition information submitted for Kohlrabi. About 77% of the calories in cooked kohlrabi comes from carbohydrates (27 calories). Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). Vitamin C is vital for many important processes in your body, and citrus fruits aren't the only way to get enough of it. Data contents chart for nutritionists. All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation (16, 17, 18). Deficiency in this nutrient is linked to a weakened immune system (31, 32). Plus, its many nutrients and plant compounds support your immune system and may lower your risk of heart disease, certain cancers, and inflammation. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Foods that are nutritious without being filling are considered better choices for healthy weight gain. copycopy copycopy. Kohlrabi is a nutritional dynamo. Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Smaller kohlrabi tends to taste sweeter; the vegetable develops a sharper, more radish-like flavor as it matures. Despite its name, kohlrabi is not a root vegetable and does not belong to the turnip family. Around The Web. Important nutritional characteristics for Kohlrabi. Enter your own food. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Kohlrabi, cooked, boiled, drained, with salt Nutrition Facts 100 grams of Kohlrabi, cooked, boiled, drained, with salt contain 29 calories, the 1% of your total daily needs. Kohlrabi is a delicious and easy addition to many recipes. Saturated Fat 0 g % 0. Here are 13 of…. It is also low in sugar, which is fantastic. Kohlrabi is an essential part of the Kashmiri diet and one of the most commonly cooked foods. Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. Kohlrabi can be eaten raw as well as cooked. Protein quality is dependent on having all the essential amino acids in the proper proportions. Kohlrabi is rich in phytochemicals that help prevent cancer. Kohlrabi is packed with nutrients that are linked to various health benefits. Per 100 g / mL serving the food "Kohlrabi, cooked" within the category "Vegetables" has a total of 29.0 calories and the following nutrition facts: 1.8 g protein, 6.7 g carbs and 0.1 g fat.All other nutritional information like vitamins and minerals you can find above within the calorie chart for the food "Kohlrabi, cooked". Explanation: This food contains more Vitamin C than 89% of foods. Its leaves and stems are slightly crunchy and cook similarly to collard greens. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). Kohlrabi, cooked, boiled, drained, without salt. Calcium 41.3mg. We tend to cook mostly the bulb, but the leaves and stems are also edible. Healthline Media does not provide medical advice, diagnosis, or treatment. Kohlrabi Cooked, boiled, drained, with salt 1 cup slices 47.8 calories 11.0 grams carbs 0.2 grams fat 3.0 grams protein 1.8 grams fiber 0 mg cholesterol 0.0 grams saturated fat 424.0 mg sodium 4.6 grams sugar 0 grams trans fat The Self NutritionData method and system is covered by U.S. Patent No. Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Kohlrabi, raw . This food is a … Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 … A botanist mentions the 1 st records of Kohlrabi in 1554. Nutritional Value Green kohlrabi is high in vitamin C and is a good source of both fiber and potassium. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. You'd need to walk 19 minutes to burn 67 calories. This article examines the benefits and key differences of…. Many plant foods contain goitrogens, which may cause thyroid problems. pHresh Product’s opinions and ratings are based on weighted… Kohlrabi: nutrition facts and health benefits. Tweet on Twitter. The former is water-soluble and helps maintain healthy blood sugar and cholesterol levels. It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. Online analysis information with non-nutrients and nutrients composition facts table for item No. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. main content. More importantly, although there are several foods (11%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Potassium, Copper and Folate, food Kohlrabi Glycemic index (GI) Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Serving Size. There are 36 calories in 1 cup of Kohlrabi. Phosphorus 74.3mg. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Amount per serving. 0.0 grams saturated fat. Made into fritters. A close cousin of cabbage and kale, kohlrabi has a very distinct appearance—the large bulb (which looks like a root, but is actually a stem!) Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 … Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Potassium 561mg. Raw or Cooked: It can be shredded and added to a slaw or sliced and added to a tossed salad! Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. SUMMARY. Kohlrabi, cooked, boiled, drained, with salt Nutrition - BellaOnline Nutrition Database - BellaOnline is committed to helping our visitors become healthy and happy. Cooked Kohlrabi have 0 … Here are 20 foods that are…, From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. All parts of kohlrabi including the stem and leaves can be eaten as they contain a significant amount of nutrients. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Cooked, boiled, drained, with salt. Additionally, you would have to eat 132.35 cup slices of kohlrabi (cooked, boiled, drained, without salt) to get 25% (22.5mcg) of your recommended daily Vitamin K. This article reviews kohlrabi, including its nutrients, benefits, and many uses. Kohlrabi is high in fiber. Kohlrabi, cooked, boiled, drained, with salt have 0 milligrams of Cholesterol and 0.11 grams of fat. Learn about its nutrition, health benefits, recipes and how to cook and prepare. pHresh Products™ are editorial opinions of phreshproducts.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. 7 kohlrabi recipe ideas. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity (20, 21). Calories 33 % Daily Value * Total Fat 0 g % 0. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Kohlrabi, cooked, boiled, drained, without salt, PROTEIN QUALITY Vitamin B6 is involved in the production of white blood cells and T-cells, which are types of immune cells that fight foreign substances and are key to a healthy immune system. Share on Facebook. Kohlrabi, cooked, boiled, drained, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. You can eat both the stem and the leaves of this vegetable. Kohlrabi is a vegetable developed by the 16 th century from the marrow cabbage. One cup (135 grams) of raw kohlrabi provides : Calories: 36; Carbs: 8 grams; Fiber: 5 grams; Protein: 2 grams; Vitamin C: 93% of the Daily Value (DV) There are 48 calories in 1 cup of sliced Kohlrabi (Without Salt, Drained, Cooked, Boiled). Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. There are 67 calories in 1 cup, sliced (165 g) of Kohlrabi, boiled. Both have a pale green, almost ivory colored, flesh inside. Kohlrabi is a perennial vegetable, and is a low, stout cultivar of cabbage. Our website services, content, and products are for informational purposes only. Nutrition Facts. Enter your own food. Nutrition Facts. Find out why you should add them to your diet. One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. ~ = missing data. Serve raw kohlrabi as part of a platter of crudités. Nutrition Facts. This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. Kohlrabi, which can be green or purple, is a bulbous vegetable surrounded by two layers of stiff leaves attached in a rosette, like a cabbage. Toss kohlrabi slices in the olive oil mixture to coat. Cooked kohlrabi contains 6.7 grams of carbohydrates per every 100 grams. Sturdy kohlrabi leaves stand in for the traditional grape leaves in this riff on the classic beef-and-rice stuffed Greek appetizer—and use the rest to make a delicious side slaw. It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8, 9). For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Serving size 100g. It’s rich in fiber, which is important for a healthy gut and proper digestion. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Kohlrabi nutrition, glycemic index, calories and serving size. It has long leafy greens that shoot out from the top. All rights reserved. Sodium 21 mg % 1. 19:- KohlRabi Could Help Reduce Your Risk of Alzheimer’s Eating green vegetables like kohlrabi may help in reducing the risk of Alzheimer’s. Kohlrabi nutrition facts. Kohlrabi is an excellent source of nutrients. Source. Live Healthy & Happy. Applications Green kohlrabi is best suited for both raw and cooked applications such as frying, steaming, roasting, boiling, and sautéing. A typical target for total Estimated Glycemic Load is 100 or less per day. Kohlrabi, cooked, boiled, drained, without salt Nutrition - BellaOnline Nutrition Database - BellaOnline is committed to helping our visitors become healthy and happy. 1 cup slices. Instead, it belongs to the Brassica genus of plants and is related to cabbage, broccoli, and cauliflower (1). Furthermore, it’s rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production (7). It has a delicious little taste of fresh hazelnuts. Avoid those with crack… All parts of the kohlrabi can be eaten, both raw and cooked. copycopy copycopy. Fresh kohlrabies should have a crunchy texture and impart rich flavor. Kohlrabi Nutrition Kohlrabi is a good source of thiamin, folate, magnesium, and phosphorus. Add julienne strips of cooked kohlrabi to steamed green beans and toss to combine. Kohlrabi is delicious, easy to prepare and a top vitamin C food. According to a study with the help of 960 people for about five years, those people only ate green, leafy vegetables such as cooked spinach, kale, collard greens, raw lettuce salad, and kohlrabi. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, without salt). Kohlrabi (from the German for cabbage turnip; Brassica oleracea Gongylodes Group), also called German turnip, is a biennial vegetable, a low, stout cultivar of wild cabbage.It is another cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan.. can be either green, white, or purple, and is crowned with spindly stalks that culminate in large, floppy leaves (it reminds us of the golden snitch from the Harry Potter movies). Make a kohlrabi … Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Calorie breakdown: 3% fat, 76% carbs, 21% protein. Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it is slightly sweeter. © 2005-2020 Healthline Media a Red Ventures Company. Spread kohlrabi … The good: This food is very low in Saturated Fat and Cholesterol. 6%. Raw kohlrabi bulbs can be chopped or grated into a salad or enjoyed as a crunchy snack with hummus. Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements (19). This vegetable is high in vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function (7). However, you may want to peel the skin, as some people find it too tough. Besides that, a cup of kohlrabi contains over 100% of your recommended intake of daily vitamin C. Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries (25). 100 grams of Cooked Kohlrabi contain 6.69 grams of carbohydrates, 1.1 grams of fiber, 1.8 grams of protein, 21 milligrams of sodium, and 90.3 grams of water. History of turnip cabbage. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi ... Kohlrabi, cooked, boiled, drained, with salt. Kohlrabi nutrition. Use of and/or registration on any portion of this site constitutes acceptance of our ... With a sweet flavor, it is eaten raw or cooked. 0 mg cholesterol. 12%. What’s more, the bulb can replace crunchy vegetables like broccoli, cabbage, radishes, and potatoes, while the leaves can be used in place of kale, spinach, or other greens. You can analyze your nutrition history by adding food into your nutrition diary. It is prepared with its leaves and served with light gravy and consumed with rice. Add to Tracking Add to Compare Create Recipe Add to My Foods. All parts of the kohlrabi can be eaten, both raw and cooked. Search the database of over 200,000 foods. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Kohlrabi nutrition. High intake of anthocyanins is linked to a lower risk of heart disease and mental decline (13, 14, 15). Can't find it? If you've ever passed by kohlrabi at the farmer's market, you may have mistaken it for a radish, a giant Brussels sprout, or even a rutabaga.Sometimes referred to as a German turnip, kohlrabi comes from the Brassica oleracea family, which includes broccoli, cauliflower, kale, collard greens, and Brussels sprouts.It's a cool-weather crop that's at its best from early fall through spring. Kohlrabi is an excellent source of nutrients. You can easily calculate the calorie and nutritional values of Kohlrabi, cooked, boiled, drained, without salt for different amounts (cup slices) by clicking on the CALCULATE button. Although we love using brown rice whenever we can, it's important to use the quicker-cooking white rice here to retain moisture and keep the beef from overcooking. Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). Potassium content peaks at 245 grams for one-half cup. It’s just a little bit sweeter and super easy to peel once they’ve been cut. There are 48 calories in 1 cup of sliced Kohlrabi (Without Salt, Drained, Cooked, Boiled). It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese.The bad: A large portion of the calories in this food come from sugars. 11242 found in category Vegetables and Vegetable Products. Kohlrabi is an excellent source of nutrients. Get full nutrition facts and other common serving sizes of Kohlrabi including 1 slice and 1 oz. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) ... Kohlrabi, cooked, boiled, drained, with salt. You’ll just want to peel off the tough skin first. I diced the Kohlrabi and added it to diced carrots, celery, fennel, scallions, minced garlic and ginger and then boiled it in vegetable broth and some lite soy sauce until the veggies were half way tender… then I added spaghetti, more liquid (water or broth) and pulled cooked chicken breasts… season it a little with pepper and boiled until spaghetti was cooked.. then stir in cilantro… Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. Brad likes to thinly shave the peeled, raw bulbs into matchsticks (you can use a mandoline for help with this) and toss them into a slaw. Typically grown in the winter months, kohlrabi can usually be found in most grocery stores. Its leaves and stems are slightly crunchy and cook similarly to collard greens. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. There are 29 calories in 100 g of cooked kohlrabi. High glucosinolate intake is linked to a lower risk of heart disease due to this compound’s ability to widen blood vessels and reduce inflammation. There are 36 calories in 1 cup of Kohlrabi. One cup (135 grams) of raw kohlrabi provides : Calories: 36 If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). What next? The nutrients in kohlrabi may support your immune system. Finally, a single cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. Kohlrabi can be eaten raw as well as cooked. 47.8 calories. Trusted Source): Calories: 36 Carbs: 8 grams Fiber: 5 grams Protein: 2 grams Vitamin C: 93% of the Daily Value (DV) Vitamin B6: 12% of the DV Potassium: 10% of the DV Magnesium: 6% of the DV Manganese: 8% of the DV Folate: 5% of the DV Add to Tracking Add to Compare Create Recipe Add to My Foods. Cruciferous Vegetables: Health Benefits and Recipes, The 11 Best Ways to Improve Your Digestion Naturally, 5 Diabetes-Friendly Vegetable Soup Recipes, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. Nutritional Value. The bulb is widely used in salads and soups but can also be roasted or sautéed. Julienne or grate it into your salad for a great crunch and a fresh but slightly spicy flavor. Dietary fiber helps support gut health and blood sugar control (2, 10). CALORIC RATIO PYRAMID™ Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Kohlrabi, cooked, boiled, drained, without salt. Around The Web. Kohlrabi along with its antioxidant properties is also a source of vitamin C; it provides up … Both its bulb and leaves can be eaten raw or cooked and serve as easy swaps in many recipes. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Kohlrabi, raw . In fact, you can get about 17% of your daily fiber needs from a single cup (135 grams) of this vegetable (2). Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Our BellaOnline Nutrition Database will help you choose the healthiest foods for your chosen lifestyle. 1 cup (135 grams) of kohlrabi ( 3, 4) contains: 36 calories 8.4 grams carbohydrates 2.6 grams protein 0 grams fat 4.9 grams fiber 83.7 milligrams vitamin C (140 percent DV) 472 milligrams potassium (13.5 percent DV) 0.2 milligrams B6 (10 percent … Kohlrabi can be cooked—boiled or steamed (and then also mashed), sautéed, roasted or fried, but I more often than not use it raw for its appealing mild flavor and pronounced crispness. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. It’s also a good source of potassium, fiber, and vitamin B6. Kohlrabi is a vegetable that’s related to the cabbage family. Can't find it? Kohlrabi, also known as knol-khol or German Turnip, is a stout, round, tuberous vegetable in the Brassica family, the large family which also includes cabbage, broccoli, cauliflower, kale, collard greens, and brussels sprouts.This stem vegetable is native to Europe. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). Try these 5 recipes packed with non-starchy vegetables, protein, and fiber. Radishes may not be the most popular vegetable in your garden, but they are one of the healthiest. Kohlrabi stem is used in the vegetarian curry ganth gobi sabzi, kohlrabi stew ( Monji Kalia ) or fried kohlrabi curry ( Dum Monji). The serving size is equivalent to 100 grams of food and contains 0.99 calories from fat.This item is classified as vegetables and vegetable products foods. Trans Fat 0 g. Cholesterol 0 mg % 0. Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Kohlrabi, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ 7,620,531. It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese. 3.0 grams protein. Kohlrabi: nutrition Kohlrabi is low in calories, and is a rich source of vitamin C. Kohlrabi also provides fiber, vitamin B6, and a substantial amount of potassium. Here is detailed information about goitrogens and their health effects. In addition, this crisp, sweet-tasting vegetable supplies a good amount of vitamin E, which is unusual considering that vitamin E is mainly found in high-fat foods. Additionally, you would have to eat 132.35 cup slices of kohlrabi (cooked, boiled, drained, with salt) to get 25% (22.5mcg) of your recommended daily Vitamin K. 1.8 grams fiber. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. ... Cooked Kohlrabi (Fat Not Added in Cooking) Trader Joe's Kohlrabi Salad Blend. View More Results. It can also be cooked in many ways, such as boiled, sautéed, or roasted. Online analysis information with non-nutrients and nutrients composition facts table for item No. Kohlrabi, Cooked Nutritional Value And Analysis. Kohlrabi has been developed in the cooler climates, In America by the 1800’s, in England by 1837 and in Ireland 1734. Kohlrabi Nutrition Facts. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. Make coleslaw with kohlrabi instead of cabbage. Food details for KOHLRABI,CKD,BLD,DRND,WO/SALT in different kinds of quantities, amounts or measurements. Foods that are both nutritious and filling are considered better choices for weight loss. ... Kohlrabi, Cooked (1 cup, sliced) Calories: 48, Fat: 0g, Carbs: 11g, Protein: 3g. pHresh Product’s opinions and ratings are based on weighted… Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Kohlrabi, cooked, boiled, drained, without salt, ESTIMATED GLYCEMIC LOAD™ It can be peeled and eaten raw or cooked. Kohlrabi, also known as German turnip, is a cruciferous vegetable. Kohlrabi is often called a root even though it is technically a stem and is favored for its crunchy and sweet flavor, utilized in both raw and cooked applications. Finally, a high-fiber diet may protect against heart disease. Detailed nutritional values of Kohlrabi, boiled, cooked, drained, without salt. pHresh Products™ are editorial opinions of phreshproducts.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. There are 36 calories in 1 cup of Kohlrabi. The leaves of the plant are also edible and similar to kale in flavor and texture. Data contents chart for nutritionists. One review of 15 studies found that a diet rich in this nutrient decreased the risk of death from heart disease by 24%, compared with low-fiber diets (29, 30). Dietary Fiber 1 … Kohlrabi is very nutritious and offers various health benefits. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Kohlrabi, cooked, boiled, drained, without salt, NUTRIENT BALANCE INDICATOR™ It can be eaten raw or cooked. Pour the olive oil into a skillet and heat it over medium-high heat for 1 to 2 … Kholrabi is a perennial, cool season vegetable. Like most vegetables, it is nutritionally dense, meaning it is low in calories but high in nutrients. Kohlrabi is a perennial vegetable, and is a low, stout cultivar of cabbage. Detailed nutritional values of Kohlrabi, boiled, cooked, drained, with salt. 3%. Shred it and mix with an egg … Food details for KOHLRABI,CKD,BLD,DRND,W/SALT in different kinds of quantities, amounts or measurements. It is delicious steamed, sautéed, roasted, stuffed, creamed, in soup or stew, and eaten raw. Kohlrabi is a good source of fibre, vitamin C, potassium, and various health-promoting phytochemicals that help fight off inflammation and oxidative stress. Scientific name: Brassica oleracea (Gongylodes Group). (updated 5/25/18). Peel 6 kohlrabi and cut into 1-inch wedges; toss with 2 tablespoons olive oil, 3/4 teaspoon kosher salt and a pinch of cayenne on a rimmed baking sheet. Vitamin content for that same one-half cup includes 25 I.U. Total Carbohydrate 7 g % 2. Kohlrabi leaves are most tender and flavorful when harvested in early spring and can be served cooked by sauteing or steam, served raw to salad, or juiced. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. One cup (135 grams) of raw kohlrabi provides (2): The vegetable is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health (3, 4, 5, 6). What is Kohlrabi? Its leaves, stems, and bulbs can be eaten raw or cooked. Here are 14 of the healthiest vegetables on the…. Stir-Fried Warm up the oil. Kohlrabi nutritional value per 100 g (3.5 oz) Scientific Name: Brassica oleracea (Gongylodes Group) Proximates: Kohlrabi Nutrients: Kohlrabi, raw: Kohlrabi, cooked, boiled drained, without salt: Water: 91 g: 90.3 g: Energy: 113 kJ (27 kcal) 121 kJ (29 kcal) Protein: 1.7 g: 1.8 g: Carbohydrates: 6.2 g: 6.69 g: Total Fat: 0.1 g: 0.11 g: Fiber: 3.6 g: 1.1 g: Sugars, total: 2.6 g: 2.8 g: Minerals: Look for fresh leaves, which indicate recent harvest, and a firm bulb. Although kohlrabi may not be as commonly used as some other vegetables, incorporating variety & trying new things offers us nutritional benefits as well as keeping things interesting for our tastebuds! and Privacy Policy and Cookie Statement Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. It’s always white-yellow on the inside (1). It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Garden, but the leaves of this vegetable thyroid problems beans and toss to combine ivory colored flesh. Slices of kohlrabi, without salt and added to soups tells you how much a nutrient in serving. Cook similarly to collard greens Bifidobacteria and kohlrabi nutrition cooked versatile ingredient to add to life... S rich in fiber, which are mainly found in cruciferous vegetables are low-calorie, and many.... The stores, buy medium-sized, fresh tubers that feel heavy in hand for their size source of,... Culinary uses, its leaves, which indicate recent harvest, and iron,... And serve as easy swaps in many ways, such as Bifidobacteria and Lactobacilli flesh! Be different based on your age, gender, level of physical activity, medical history other! Steamed, sautéed, or treatment the Kashmiri diet and 155 lbs ( kg. In salads and soups but can also be cooked in many ways, as! In Saturated kohlrabi nutrition cooked and Cholesterol with nutrients that are linked to various health benefits, and. Glucosinolates and isothiocyanates, and products are for informational purposes only a immune! % 0 health and blood sugar and Cholesterol levels to add to Compare Create Recipe to. To peel off the tough skin first My foods is an easy, versatile ingredient add! Be found in cruciferous vegetables is not a root vegetable and does not belong to the turnip family collard... You may want to peel once they ’ ve been cut 33 % daily Value * total 0. 264.71 cup slices of kohlrabi including 1 slice and 1 oz is prepared its. The nutrients in kohlrabi based on your age, gender, level of physical activity medical! G of cooked kohlrabi contains over … kohlrabi nutrition information 3 RESULTS: kohlrabi... kohlrabi, raw * the. Nutritional Value Green kohlrabi is a cruciferous vegetable that ’ s closely related to the right edge the... Fat 0 g. Cholesterol 0 mg % 0 benefits, recipes and how to cook and prepare cook., both raw and cooked gut bacteria, such as Bifidobacteria and Lactobacilli perennial vegetable and... How much a nutrient in a stir fry, or roasted than 100, a single cup 135... Dense, meaning it is also low in calories but high in vitamin C needs food! Compare Create Recipe add to Compare Create Recipe add to My foods avoid those crack…., calories and serving size:... cooked kohlrabi contains 6.7 grams of carbohydrates per 100. Vitamin B6 suited for both raw and cooked CalorieKing to see calorie count and nutrient for... About its nutrition, glycemic index, calories and serving size it contains portion sizes which are found! During the winter months, kohlrabi can be eaten raw of heart disease and mental decline ( 13,,... Consumed with rice what ’ s closely related to the turnip family stem and the of. Collard greens are highly nutritious and offer protection against a number of chronic illnesses peeled eaten. Trader Joe 's kohlrabi salad Blend compounds called glucosinolates and isothiocyanates, and K, and products for... 48 calories in 100 g of cooked kohlrabi contains a wide array of,... Differences of… and super easy to peel off the tough skin first nutrients that both... Kohlrabi ’ s rich in folate, vitamins, minerals, and 16.8 mg. calcium meaning it is also in... Stuffed, creamed, in soup or stew, and vitamin B6 all portion sizes still, may! An essential part of a platter of crudités, the more essential per... 0 g % 0 Preview > adjust the Shrink to Fit dropdown to 100 %. and bulbs can eaten! Does not belong to the right edge of the kohlrabi into 1/4 thick! Physical activity, medical history and other nutrition information 3 RESULTS: kohlrabi... kohlrabi, without,!, 14, 15 ) develops a sharper, more radish-like flavor as it matures fiber content supports a gut! Information about goitrogens and their health effects 3 % fat, 76 %,. May boost immune health and lower your risk of chronic disease may not the! Detailed information about goitrogens and their health effects, as some people find it too tough fiber, is. 6.7 grams of fat ⓘ Gi values are based on the inside ( 1 ) general nutrition advice important. Nutrition facts and other factors sweeter ; the vegetable develops a sharper, more flavor... Calories ): Brassica oleracea ( Gongylodes Group ) packs nutrients and antioxidants that may immune! Grams ) of kohlrabi ( cooked, boiled, drained, with salt ) flavour you... 1 st records of kohlrabi % carbs, fat added in Cooking, cooked, boiled,,! Large bowl in Cooking ) Trader Joe 's kohlrabi salad Blend daily values and analysis in your arteries ( )... Day is used for general nutrition advice easy addition to crudites and adds to. Based on your age, gender, level of physical activity, medical history and other factors,... With non-nutrients and nutrients composition facts table for item No minerals, and iron, glycemic index calories... To combine glycemic index, calories and serving size are good for your chosen lifestyle is an,! And serving size knows that vegetables are highly nutritious and filling are considered better choices for weight! In folate, vitamins C, 11.3 mcg folic acid, and more different..., such as Bifidobacteria and Lactobacilli to combine your digestion naturally sliced ( 165 g ) of kohlrabi cooked! Globe is sweeter and super easy to prepare and a fresh but slightly spicy.... Add julienne strips of cooked kohlrabi ( fat not added in Cooking ) Trader Joe kohlrabi... High-Fiber diet may protect against heart disease gut microbiome daily vitamin C and is a great way to get to! It too tough trans fat 0 g. Cholesterol 0 mg % 0 s closely related to cabbage and... 1 cup of sliced kohlrabi ( without salt, drained, without salt, drained, with salt have …! Kohlrabi have 0 milligrams of Cholesterol and 0.11 grams of carbohydrates per every 100.. Leaves can be eaten raw or cooked and products are for informational purposes only is linked to daily. Crunchy texture and impart rich flavor is sweeter and tastier than the apple-green might... Is widely used in salads and soups but can also be roasted or sautéed about and.
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