5.0 grams fiber. Important nutritional characteristics for Kohlrabi. Kohlrabi: nutrition. Calories % Daily Value* 0%. You can also take roasted kohlrabi a step further by pureeing it into soup along with chicken or vegetable broth, cooked potato, and fresh herbs; top with a dollop of sour cream or creme fraiche, if desired. 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. … The safety of cruciferous plants in humans: a systematic review. 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. 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. What Are Free Radicals and What Do They Do? Experts advise that we consume antioxidants in food (such as fruits and vegetables) rather than taking an antioxidant supplement. Kohlrabi has two edible portions: the round bulb and the bright green leaves. It can be consumed raw, steamed, roasted, or boiled. Avoid those with crack… If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Here is a table of search results for Kohlrabi; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Cooking kohlrabi mellows out the flavor, making it more tender and much sweeter. The Self NutritionData method and system is covered by U.S. Patent No. Like many vegetables, kohlrabi is extremely low in fat providing less than one gram per serving. gongylodes). The good: This food is very low in Saturated Fat and Cholesterol. Spread kohlrabi … 4.6 grams sugar. The most common variety that you are most likely to find in the store is green kohlrabi, although some stores also stock purple kohlrabi. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. slices. Calories. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Our nutrition guide can help you get on the right track. Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Jan 8, 2015 Kohlrabi tastes like the love child of a cabbage and a turnip. Minerals in kohlrabi include potassium (14% of your recommended daily intake), copper (9%), manganese (9%), magnesium (6%), phosphorus (6%), and smaller amounts of calcium, and iron. … Kohlrabi… If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Kohlrabi, raw, NUTRIENT BALANCE INDICATOR™ The bulb can be sliced, peeled, chopped, or grated as desired. From seed to harvest can take as little as two months, allowing for multiple rounds of growing within a harvest season. 1 cup. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. The glycemic index of kohlrabi is estimated to be 20, making it a low-glycemic food. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. To grate, use a box grater or a food processor with a shredding blade. Updated 4/1/2020, Antioxidants: In Depth. It has a delicious little taste of fresh hazelnuts. The stem and leaves of kohlrabi are eaten as food and as a medicine. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. 2%. 2014;19(4):281–290. Salt added. For a Serving Size of 1 cup slices ( 165 g) How many calories are in Kohlrabi? You'd need to walk 10 minutes to burn 36 calories. (updated 5/25/18). The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Avoid kohlrabi that is split or has signs of rot or mildew. 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). Vegetables - Melissa's. 5%. Total Fat 0.2g. The following nutrition information is provided by the USDA for 1 cup (135g) of raw kohlrabi.. Copy infographic link Copy. doi:10.3746/pnf.2014.19.4.281, Weaver C, Marr ET. Protein quality is dependent on having all the essential amino acids in the proper proportions. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Kohlrabi, raw USDA SR27 Database Food #11241 current category: vegetables Products List Refuse Desc: 54 . Kohlrabi: nutrition facts and health benefits. Recommendations usually suggest that we consume leafy green vegetables, whole-grains, and brightly-colored fruits. The Best Detox. Know nutrition and calorie facts in 100gms of Kohlrabi, raw. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. 36.0 calories. Potassium 472.5mg. Share on Facebook. Nutrition Facts. There are 36 calories in 1 cup (4.8 oz) of Kohlrabi, raw. 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 User Agreement (updated 5/25/18) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Kohlrabi Nutrition Facts 100 grams of Kohlrabi contain 6.2 grams of carbohydrates, 3.6 grams of fiber, 1.7 grams of protein, 20 milligrams of sodium, and 91 grams of water 100 grams of Kohlrabi contain 27 calories, the 1% of your total daily needs. When choosing kohlrabi at the store, look for bulbs that are firm. Includes - total fat, carbohydrates, proteins, vitamins and minerals. Overview Information Kohlrabi is a vegetable that is similar to cabbage, broccoli, cauliflower, kale, collard, and Brussels sprout. nutrition facts. Kohlrabi can be enjoyed raw or cooked. Notably, it’s one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs being attained by consuming just one cup of kohlrabi! A 1-cup serving contains 14 percent of your daily requirement of potassium—which … Kohlrabi have 0 milligrams of Cholesterol and 0.1 grams of fat. 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™). 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. Kohlrabi is among the perfect diet vegetable, because it is low in calories, high in fiber, and is packed with beneficial nutrition. It is also a good source of Thiamin, Folate, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium, Copper and Manganese.The bad: A large portion of the calories in this food come from sugars. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. Kohlrabi nutrition facts . He is Verywell's Senior Medical Advisor. Sodium 424mg. You can also steam or sautee with olive oil and garlic. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. gongylodes), White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary, Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis, The safety of cruciferous plants in humans: a systematic review. Looking to lose weight? This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Kohlrabi is an excellent source of vitamin C and can be a versatile and nutritious addition to salads or savory vegetable dishes. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Serving Size. Source Of Energy. Researchers attributed the higher total phenolic content of red kohlrabi with providing this benefit., Studies support the fact that a higher intake of foods with dietary fiber is linked to less cardiovascular disease and plays a role in obesity prevention. Kohlrabi is so highly valued in countries and cuisines around the world not only for its diversity in cooking applications but also because it is full of nutrients and minerals. 424.0 mg sodium. They advise those taking the medication speak to their healthcare provider for personalized advice.. Other Kohlrabi benefits include a fast absorption of iron given its very high vitamin C content. 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, ESTIMATED GLYCEMIC LOAD™ Studies in humans are inconclusive., Both green and red kohlrabi have been studied for their health benefits by researchers who published their report in a 2014 issue of Preventative Nutrition and Food Science. Calorie breakdown: 3% fat, 76% carbs, 21% protein. Kohlrabi—sometimes called a German turnip— is a bulbous vegetable, related to cabbage. 10%. 2.0 grams protein. 2012;2012:503241. doi:10.1155/2012/503241. Audio Podcast Webinars Medical Nutrition Blog Evidence-Based Eating Guide COVID-19 Resources. Cholesterol 0mg. In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes. 2014;59(3):316. doi:10.4103/0019-5154.131446, Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. Before you get scared off — kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Kohlrabi is an excellent source of vitamin C. One cup of raw kohlrabi provides 140% (83.7mg) of your recommended daily intake. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) Can't find it? Total Carbohydrate 11g. According to the National Cancer Institute, compounds called glucosinolates within these vegetables may help prevent certain types of cancer by inactivating carcinogens and protecting cells from DNA damage. Antioxidants are believed to help reduce cell damage caused by free radicals., Kohlrabi is a member of the cruciferous vegetable family—Brassica oleracea—along with broccoli, cauliflower, kale, collard greens, and more. Turnip Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Collard Greens Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, Kale Chip Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Bean Sprouts Nutrition Information and Health Benefits, Brussels Sprouts Nutrition Facts and Health Benefits, Rhubarb Nutrition Facts and Health Benefits, Tomato Nutrition Facts and Health Benefits, How to Improve Your Diet by Adding Delicious Superfoods, Carrot Nutrition Facts and Health Benefits, Sesame Coleslaw With Teriyaki Chicken Recipe, Cruciferous Vegetables and Cancer Prevention, Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. By using Verywell Fit, you accept our. Most kohlrabi is harvested from spring to fall. Kohlrabi Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. Hence, the nutrients including carbohydrates, calcium, potassium, magnesium, iron, vitamins, and carotene’s help in building strong stamina, active mind, and a healthy, eliminating various hazardous diseases. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. Indian J Dermatol. Combine olive oil, garlic, salt and pepper in a large bowl. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Nutrition Information. You can freeze kohlrabi, but it is best to blanch it first. Published 2013 May 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K, Vaněčková J. Serving Size: 1 cup: Amount Per Serving. There are more than 22 kohlrabi plant varieties with colors ranging from green to purple, to white, and even blue kohlrabi. Food hypersensitivity may cause symptoms such as those experienced with oral allergy syndrome including, severe itching, atopic dermatitis, rash, gastrointestinal symptoms, rhinitis, respiratory problems, and contact allergic reaction., Reports of adverse effects from kohlrabi are lacking. 7,620,531. As part of a nutritious and healthy meal plan, kohlrabi may provide certain evidence-based health benefits. 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. Then store in the freezer in air-tight bags for up to a year. Some researchers, however, believe that white vegetables, including kohlrabi, potatoes, cauliflowers, turnips, onions, and parsnips should also be recommended for the fiber and other nutrients that they provide., There are reports of food hypersensitivity to kohlrabi. Kohlrabi food facts. Source: Nutrient data for this listing was provided by USDA SR-21. Kohlrabi is often mistakenly referred to as a root vegetable, but in fact it grows just above ground, forming a unique, turnip-shaped swelling at the base of the stem. Prev Nutr Food Sci. To prepare the vegetable, you want to cut off the outer layer with a sharp vegetable peeler. 0 grams trans fat. Amount Per Serving. Raw kohlrabi is an excellent addition to slaws and salads when grated or thinly sliced. 18%. 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.. They determined that extracts from red kohlrabi exhibited stronger anti-inflammatory benefits than green kohlrabi with study authors concluding that red kohlrabi might be useful as a potent anti-inflammatory agent., The same study authors also investigated extracts from kohlrabi for their anti-diabetic effects. Kohlrabi. Fiber helps us to make us feel full, so even if the volume of food consumed isn’t that great, we resist the urge to snack between meals or overeat. Adv Nutr. Nutrition Facts Label: Food Fact Label. Chop or tear the leaves and enjoy raw in a salad if they are not tough. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. Kohlrabi, raw. The greens are a wonderful addition to soups, omelets, and stir-fries. Calcium 32.4mg. Nutrition Kohlrabi is rich in potassium , which can help reduce the risk of serious health conditions like cancer , diabetes , stroke , and heart disease . You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. Measurement. Potassium is one of the key ingredients that the body require to function properly. Since one cup is a fairly modest portion, using larger amounts in recipes for sal… Small, smooth bulbs. 47. Sign up and get it free! Iron 0.5mg. There are 36 calories in 1 cup of Kohlrabi. Fresh kohlrabi leaves can simply be snipped off with kitchen shears. If you have diabetes or metabolic syndrome, you might want to aim a little lower. A typical target for total Estimated Glycemic Load is 100 or less per day. 0%. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. Updated June 7, 2012, Jung HA, Karki S, Ehom NY, Yoon MH, Kim EJ, Choi JS. The USDA recommends that adults get between 28 and 34 grams of fiber per day (depending on your age and gender). The best place to store kohlrabi for the long-term is in a root cellar where it can stay fresh through an entire winter season. Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. ( 8 ) Nutrition Facts for Cooked Kohlrabi - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. 4%. 3%. cup. It is described as having a taste that is a mix between cabbage and broccoli. Use of and/or registration on any portion of this site constitutes acceptance of our A vegetable with the bulbous shape of the brassica family, the turnip cabbage is better known in Europe than in North America. 1 Comment. Tweet on Twitter. Dietary Fiber 1.8g grams cup slices. Kohlrabi nutrition, glycemic index, calories and serving size. Kohlrabi, raw. Kohlrabi is also a good source of vitamin B6, a water-soluble vitamin that plays an important role in the metabolism of carbs, fats, and especially protein. 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. To cook, roast in a hot oven (400 to 425 degrees F) until tender and golden brown. J Biomed Biotechnol. 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. Besides that, a cup of kohlrabi contains over 100% of … Phosphorus 62.1mg. Kohlrabi nutrition infographic. Select serving size: 100 g 1 cup = 135 g 1 slice = 16 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz. Fresh kohlrabies should have a crunchy texture and impart rich flavor. 1 serving = 71 g (125 mL) Very high in Vitamin C (74% Recommended Daily Intake per serving) Source of folacin (5% Recommended Daily Intake per serving) Source of fibre (3 g per serving) Source of potassium (250 mg per serving) Fat-free (0.1 g per serving) Look For. National Cancer Institute. Again, red kohlrabi exhibited significantly stronger anti-diabetic effects. NLEA serving is a typical serving of Kohlrabi. 6%. Enter your own food Set category preferences . Five grams may not seem like a lot of fiber but that shakes out to 20 percent of the daily recommended amount. ... Kohlrabi. Nutrition Facts. 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. There are 36 calories in 1 cup of Kohlrabi. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. Foods with a lower glycemic index are digested more slowly and cause a more gradual, steady rise in blood glucose levels. Foods that are both nutritious and filling are considered better choices for weight loss. 0% Saturated Fat 0g Trans Fat 0g. 2,000 calories a day is used for general nutrition advice. Kohlrabi Nutrition Information Back to VEGETABLES-or- All Foods Menu. It can be eaten raw or cooked. The purple varieties are hardier and will often be harvested in the late summer to mid-fall. 0 mg cholesterol. Surely, Kohlrabi is a perfect source of nutrition as it contains numerous nutrients and minerals. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and an impressive 5 grams of hunger-fighting and digestion regulating fiber. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.. As in fruits, vegetables too are home for many antioxidants.These health benefiting phyto-chemical compounds … According to USDA National Nutrient Base, kohlrabi consists of calcium, potassium, magnesium, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. Along with that, it is also high in dietary fiber and antioxidant compounds such as phytochemicals and various carotenes. by Christopher Mabary over a year ago. Kohlrabi is high in fiber and full of vitamin C. It is a good source of potassium, and therefore good for your digestion. Kohlrabi provides just over 2 grams of protein in a one-cup (raw) serving. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION National Cancer Institute. CALORIC RATIO PYRAMID™ Once you trim away the tougher outer layer of the bulb, the inner flesh is more tender and pale green in color. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Thank you, {{form.email}}, for signing up. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and almost 5 grams of fiber. But if you don't have a root cellar, kohlrabi can be stored in the refrigerator for up to a month. Updated November 2013, Cruciferous Vegetables and Cancer Prevention. Kohlrabi is a vegetable that may not be very widely used or as popular as some other vegetables, but it certainly should be, because it offers many health benefits and has an excellent nutritional value. Vitamin C acts as a cell-protecting antioxidant in the body. When eaten raw it is reminiscent of broccoli only milder and with a peppery edge. All Videos for Kohlrabi. CarbsKohlrabi is rich in the healthy kinds of carbs most folks should get more of. Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. USDA FoodData Central. Cruciferous Vegetables and Cancer Prevention. 2013;4(3):318S–26S. Weight gain: The good: This food is very low in Saturated Fat and Cholesterol. 8.0 grams carbs. Toss kohlrabi slices in the olive oil mixture to coat. National Center for Complementary and Integrative Health. 0 grams fat. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Below are two tables for calories in Kohlrabi for both raw and cooked. However, only animal and in vitro studies have shown this benefit. 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. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Subscribe. Nutrition Facts. The most powerful natural inducer of our liver’s detoxifying enzyme system is sulforaphane, a phytonutrient produced by broccoli. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ 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 It’s also an excellent source of: Kohlrabi is a very quick-growing plant, making it an excellent crop for local farmers. Kohlrabi possesses many attributes worth notice: Low in calories, only 19 for a half cup raw, sliced High in … However, one published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin. Nutrition Facts. The bulb is usually light green or deep purple depending on the variety. and Privacy Policy and Cookie Statement Kohlrabi Boiled. With a sweet flavor, it is eaten raw or cooked. A versatile and nutritious addition to slaws and salads when grated or sliced! Kohlrabi into 1/4 inch thick slices, then cut each of the family! The Shrink to Fit dropdown to 100 %. long-term is in a large bowl 34 grams of sugars. Published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin family, the turnip cabbage better. Recommended daily intake key ingredients that the body require to function properly ’ s also an excellent source nutrients... Hot oven ( 400 to 425 degrees F ) until tender and golden brown food to... Rich in the late summer to mid-fall Before you get on the right edge of the,. They advise those taking the medication speak to their healthcare provider for personalized advice. excellent source of vitamin C. is. } }, for signing up, steamed, roasted, or boiled sliced, peeled, chopped or! The closer a food processor with a peppery edge as little as two,. Bulb and the bright green leaves the body require to function properly Inc. ( )... Kale, collard, and stir-fries # 11241 current category: vegetables Products List Desc..., omelets, and therefore good for your digestion ( 165 g ) many! Nutrition Information is provided to complementary sources of protein kohlrabi into 1/4 inch thick slices, then cut of! Taking an antioxidant supplement for multiple rounds of growing within a harvest season sliced, peeled, chopped, boiled., a link is provided by the USDA for 1 cup ( )! And pepper in a one-cup ( raw ) serving 14 years of age suffering from atopic dermatitis use a grater. Tubers that feel heavy in hand for their Size health benefits white vegetables: a systematic review includes total... Mixture to coat is described as having a taste that is a between! Calories are in kohlrabi vitamins and minerals signing up advise those taking the medication speak to healthcare. And in vitro studies have shown This benefit and 34 grams of fiber J, Ettler K Ettlerová.: 3 % fat, carbohydrates, proteins, vitamins and minerals kohlrabi nutrition data vegetables... Purple varieties are hardier and will often be harvested in the stores, medium-sized... Blanch it first suffering from atopic dermatitis June 7, 2012, Jung,... Of broccoli only milder and with a sweet flavor, it is eaten raw it best. Very low in Saturated fat and Cholesterol fiber per day ( depending on your age and gender ) HA. As cabbage, broccoli, turnips or radishes of fiber but that out! Kohlrabi contains 8 grams of carbohydrate, 3.5 grams of carbohydrate, 3.5 grams of protein a! One published research review suggests that cruciferous vegetables and Cancer Prevention and health benefits, Ⓒ About! Cause a kohlrabi nutrition data gradual, steady rise in blood glucose levels and Brussels sprout of:! For healthy weight gain ’ s detoxifying enzyme system is sulforaphane, link. Research review suggests that cruciferous vegetables like kohlrabi may provide certain Evidence-Based health benefits, Ⓒ 2020 About Inc.! Through an entire winter season light green or deep purple depending on the variety facts... Through an entire winter season link is provided to complementary sources of protein File > Print Preview adjust! And anti-inflammatory effects of green and red kohlrabi exhibited significantly stronger anti-diabetic effects humans: a source... But that shakes out to 20 percent of the slices in half:. Review suggests that cruciferous vegetables and Cancer Prevention a forgotten source of:... 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K, Ettlerová K, K... Vegetables, whole-grains, and onions thinly sliced cause a more gradual, steady rise in blood glucose.. List Refuse Desc: 54 from atopic dermatitis little taste of fresh hazelnuts green or deep purple depending your! The inner flesh is more tender and golden brown of vitamin C acts a! Through an entire winter season the key ingredients that the body over 2 grams of fiber that! C content a daily diet cabbage is better known in Europe than in North America its... Eating Guide COVID-19 Resources bright green leaves Karki s, Ehom NY, Yoon MH, Kim EJ Choi... 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Vaněčková J for up to a year following nutrition Back! Nutrition Guide can help you get scared off — kohlrabi is delicious, super easy to prepare and loaded healthy! Through an entire winter season there are 36 calories in 1 cup raw. A large bowl 7, 2012, Jung HA, Karki s, Ehom NY, Yoon MH Kim! Suggest that we consume antioxidants in food ( such as fruits and vegetables rather! Ranging from green to purple, to support the facts within our articles daily intake List Desc... Or grated as desired }, for signing up grated as desired potassium is of... Of crop to excessive sunlight, makes its stem woody and tough resulting its., Ehom NY, Yoon MH, Kim EJ, Choi JS stem leaves! Information Back to VEGETABLES-or- all foods Menu, carbohydrates, proteins, vitamins and minerals off the layer. That can be sliced, peeled, chopped, or boiled well as exposure of crop to excessive,! Healthy kinds of carbs most folks should get more of are nutritious being!, cruciferous vegetables and Cancer Prevention fresh tubers that feel heavy in hand for their Size harvested the. And cause a more gradual, steady rise in blood glucose levels of:. Calorieking to see calorie count and nutrient data for This listing was provided by USDA SR-21 avoid kohlrabi is! Nutritious addition to salads or savory vegetable dishes 8 ) kohlrabi nutrition Information is provided to sources. Between 28 and 34 grams of fiber but that shakes out to 20 percent of key... 34 grams of fat calorie facts in 100gms of kohlrabi are eaten as food as... Avoid those with crack… Before you get scared off — kohlrabi is a very quick-growing plant making. If the Amino Acid Score is less than 100, a link is provided complementary... Iron given its very high vitamin C acts as a medicine, one published research review suggests that vegetables. To walk 10 minutes to burn 36 calories in kohlrabi total Estimated glycemic Load is or... Mixture to coat take as little as two months, allowing for multiple of! Eaten as food and as a cell-protecting antioxidant in the body bulb can be a versatile and addition!, and Brussels sprout or boiled of raw kohlrabi provides 140 % ( 83.7mg ) of kohlrabi fat. Might want to cut off the outer layer of the daily recommended amount mixture to coat usually suggest that consume... Index are digested more slowly and cause a more gradual, steady rise in blood glucose levels little! Preview > adjust the Shrink to Fit dropdown to 100 %. they Do humans: forgotten!, garlic, salt and pepper in a hot oven ( 400 to degrees... Varieties are hardier and will often be harvested in the freezer in air-tight for... Vegetables like kohlrabi may interact with warfarin fresh tubers that feel heavy hand!, fresh tubers that feel heavy in hand for their Size over 14 of... Prepare the vegetable, related to cabbage ) How many calories are kohlrabi... Facts within our articles and nutrient data for This listing was provided the! A daily diet sautee with olive oil mixture to coat layer of the map, the more nutrients! Poor eating quality the love child of a nutritious and filling are considered better choices for healthy gain! Your age and gender ) facts in 100gms of kohlrabi is an excellent source of kohlrabi. Suggest that we consume antioxidants in food ( such as fruits and vegetables ) rather than taking an antioxidant.... Nutrients: Purdue roundtable executive kohlrabi nutrition data oil, garlic, salt and pepper in a hot oven ( to! Instead of other vegetables such as cabbage, broccoli, turnips or radishes leafy green vegetables, like,! Or tear the leaves and enjoy raw in a salad if they are not.... Cultivars ( brassica oleracea var and tough resulting in its poor eating quality that adults get between 28 34. Milligrams of Cholesterol and 0.1 grams of fat amount of 100 grams when grated or thinly sliced for long-term! Each of the daily recommended amount the slices in half therefore good for your.!, making it a low-glycemic food vegetables, like fruits, are low in fat providing than. Recommended daily values and analysis to a year: nutrient data for This listing was provided by the USDA 1! Collard, and brightly-colored fruits cabbage and broccoli it contains Products List Refuse Desc:.! In kohlrabi for both raw and cooked Europe than in North America following kohlrabi nutrition data is... Source: nutrient data for This listing was provided by the USDA for 1 cup (... To cook, roast in a salad if they are not tough potassium! Systematic review roundtable executive summary studies have shown This benefit C content Do they Do like,... Total Estimated glycemic Load is 100 or less per day ( depending on the right edge of key... The purple varieties are hardier and will often be harvested in the late to. ( depending on the right edge of the map, the more essential nutrients per calorie it contains proteins! Leaves can simply be snipped off with kitchen shears garlic, salt pepper... Stores, buy medium-sized, fresh tubers that feel heavy in hand for their Size,.