1 cup. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) Can't find it? The Self NutritionData method and system is covered by U.S. Patent No. Nutrition Facts. 2,000 calories a day is used for general nutrition advice. 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. Foods that are nutritious without being filling are considered better choices for healthy weight gain. What Are Free Radicals and What Do They Do? 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. To cook, roast in a hot oven (400 to 425 degrees F) until tender and golden brown. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. But if you don't have a root cellar, kohlrabi can be stored in the refrigerator for up to a month. If you have diabetes or metabolic syndrome, you might want to aim a little lower. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Prev Nutr Food Sci. It can be consumed raw, steamed, roasted, or boiled. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and almost 5 grams of fiber. Tweet on Twitter. Kohlrabi—sometimes called a German turnip— is a bulbous vegetable, related to cabbage. Most kohlrabi is harvested from spring to fall. The bulb can be sliced, peeled, chopped, or grated as desired. Recommendations usually suggest that we consume leafy green vegetables, whole-grains, and brightly-colored fruits. ... Kohlrabi. To grate, use a box grater or a food processor with a shredding blade. However, one published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. USDA FoodData Central. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Important nutritional characteristics for Kohlrabi. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Use of and/or registration on any portion of this site constitutes acceptance of our J Biomed Biotechnol. 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 … 36.0 calories. Fresh kohlrabies should have a crunchy texture and impart rich flavor. 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). The stem and leaves of kohlrabi are eaten as food and as a medicine. Kohlrabi is among the perfect diet vegetable, because it is low in calories, high in fiber, and is packed with beneficial nutrition. Adv Nutr. 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. Kohlrabi is an excellent source of vitamin C and can be a versatile and nutritious addition to salads or savory vegetable dishes. 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. 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. You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. slices. 4.6 grams sugar. Potassium 472.5mg. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Since one cup is a fairly modest portion, using larger amounts in recipes for sal… Kohlrabi. 2014;19(4):281–290. 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. Kohlrabi, raw USDA SR27 Database Food #11241 current category: vegetables Products List Refuse Desc: 54 . National Center for Complementary and Integrative Health. They advise those taking the medication speak to their healthcare provider for personalized advice.. 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. Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. by Christopher Mabary over a year ago. It is described as having a taste that is a mix between cabbage and broccoli. 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 Calories % Daily Value* 0%. … Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. Dietary Fiber 1.8g Kohlrabi food facts. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Measurement. Other Kohlrabi benefits include a fast absorption of iron given its very high vitamin C content. 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 Amount Per Serving. Kohlrabi nutrition infographic. Once you trim away the tougher outer layer of the bulb, the inner flesh is more tender and pale green in color. With a sweet flavor, it is eaten raw or cooked. Updated June 7, 2012, Jung HA, Karki S, Ehom NY, Yoon MH, Kim EJ, Choi JS. 424.0 mg sodium. nutrition facts. Experts advise that we consume antioxidants in food (such as fruits and vegetables) rather than taking an antioxidant supplement. Cooking kohlrabi mellows out the flavor, making it more tender and much sweeter. Kohlrabi nutrition, glycemic index, calories and serving size. 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. Like many vegetables, kohlrabi is extremely low in fat providing less than one gram per serving. Again, red kohlrabi exhibited significantly stronger anti-diabetic effects. 1 Comment. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. and Privacy Policy and Cookie Statement Nutrition Information. Kohlrabi has two edible portions: the round bulb and the bright green leaves. The most common variety that you are most likely to find in the store is green kohlrabi, although some stores also stock purple kohlrabi. 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 Boiled. The greens are a wonderful addition to soups, omelets, and stir-fries. 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. Indian J Dermatol. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. Nutrition Facts. 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™). Calories. From seed to harvest can take as little as two months, allowing for multiple rounds of growing within a harvest season. Kohlrabi: nutrition facts and health benefits. 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. 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. 6%. 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. When choosing kohlrabi at the store, look for bulbs that are firm. 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. Source: Nutrient data for this listing was provided by USDA SR-21. Updated November 2013, Cruciferous Vegetables and Cancer Prevention. Total Fat 0.2g. Looking to lose weight? Serving Size: 1 cup: Amount Per Serving. (updated 5/25/18). Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Subscribe. Nutrition Facts. 2%. 18%. Jan 8, 2015 Kohlrabi tastes like the love child of a cabbage and a turnip. You can also steam or sautee with olive oil and garlic. Below are two tables for calories in Kohlrabi for both raw and cooked. Kohlrabi nutrition facts . Foods with a lower glycemic index are digested more slowly and cause a more gradual, steady rise in blood glucose levels. Kohlrabi, raw. 0 grams trans fat. 7,620,531. 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. The Best Detox. Share on Facebook. The USDA recommends that adults get between 28 and 34 grams of fiber per day (depending on your age and gender). Kohlrabi can be enjoyed raw or cooked. Kohlrabi: nutrition. 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 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. There are 36 calories in 1 cup (4.8 oz) of Kohlrabi, raw. Small, smooth bulbs. NLEA serving is a typical serving of Kohlrabi. gongylodes). Includes - total fat, carbohydrates, proteins, vitamins and minerals. The most powerful natural inducer of our liver’s detoxifying enzyme system is sulforaphane, a phytonutrient produced by broccoli. User Agreement (updated 5/25/18) Combine olive oil, garlic, salt and pepper in a large bowl. 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. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. 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™ 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. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. 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. A typical target for total Estimated Glycemic Load is 100 or less per day. Protein quality is dependent on having all the essential amino acids in the proper proportions. 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™ Weight gain: The good: This food is very low in Saturated Fat and Cholesterol. National Cancer Institute. Kohlrabi Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Surely, Kohlrabi is a perfect source of nutrition as it contains numerous nutrients and minerals. Kohlrabi is a very quick-growing plant, making it an excellent crop for local farmers. 8.0 grams carbs. Kohlrabi, raw. There are 36 calories in 1 cup of Kohlrabi. 2014;59(3):316. doi:10.4103/0019-5154.131446, Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Nutrition Facts Label: Food Fact Label. The good: This food is very low in Saturated Fat and Cholesterol. A vegetable with the bulbous shape of the brassica family, the turnip cabbage is better known in Europe than in North America. Total Carbohydrate 11g. 4%. 3%. 47. grams cup slices. 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. Before you get scared off — kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. 5%. 0%. Know nutrition and calorie facts in 100gms of Kohlrabi, raw. All Videos for Kohlrabi. 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. The purple varieties are hardier and will often be harvested in the late summer to mid-fall. Cholesterol 0mg. Cruciferous Vegetables and Cancer Prevention. Avoid those with crack… 2012;2012:503241. doi:10.1155/2012/503241. 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. … 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. Potassium is one of the key ingredients that the body require to function properly. By using Verywell Fit, you accept our. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Updated 4/1/2020, Antioxidants: In Depth. 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. Vitamin C acts as a cell-protecting antioxidant in the body. 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. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Sign up and get it free! Here is a table of search results for Kohlrabi; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. CarbsKohlrabi is rich in the healthy kinds of carbs most folks should get more of. doi:10.3746/pnf.2014.19.4.281, Weaver C, Marr ET. 0 mg cholesterol. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. 5.0 grams fiber. It’s also an excellent source of: 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. 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. Kohlrabi have 0 milligrams of Cholesterol and 0.1 grams of fat. Copy infographic link Copy. Calcium 32.4mg. When eaten raw it is reminiscent of broccoli only milder and with a peppery edge. Chop or tear the leaves and enjoy raw in a salad if they are not tough. The following nutrition information is provided by the USDA for 1 cup (135g) of raw kohlrabi.. For a Serving Size of 1 cup slices ( 165 g) How many calories are in Kohlrabi? Overview Information Kohlrabi is a vegetable that is similar to cabbage, broccoli, cauliflower, kale, collard, and Brussels sprout. Toss kohlrabi slices in the olive oil mixture to coat. As part of a nutritious and healthy meal plan, kohlrabi may provide certain evidence-based health benefits. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Serving Size. Audio Podcast Webinars Medical Nutrition Blog Evidence-Based Eating Guide COVID-19 Resources. Kohlrabi provides just over 2 grams of protein in a one-cup (raw) serving. 2.0 grams protein. Kohlrabi possesses many attributes worth notice: Low in calories, only 19 for a half cup raw, sliced High in … Calorie breakdown: 3% fat, 76% carbs, 21% protein. Kohlrabi… 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. Published 2013 May 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K, Vaněčková J. 0% Saturated Fat 0g Trans Fat 0g. Nutrition Kohlrabi is rich in potassium , which can help reduce the risk of serious health conditions like cancer , diabetes , stroke , and heart disease . 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. Kohlrabi Nutrition Information Back to VEGETABLES-or- All Foods Menu. The safety of cruciferous plants in humans: a systematic review. Foods that are both nutritious and filling are considered better choices for weight loss. Kohlrabi is high in fiber and full of vitamin C. It is a good source of potassium, and therefore good for your digestion. In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes. Our nutrition guide can help you get on the right track. Five grams may not seem like a lot of fiber but that shakes out to 20 percent of the daily recommended amount. 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. 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 (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.. CALORIC RATIO PYRAMID™ It has a delicious little taste of fresh hazelnuts. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) A 1-cup serving contains 14 percent of your daily requirement of potassium—which … Kohlrabi is an excellent source of vitamin C. One cup of raw kohlrabi provides 140% (83.7mg) of your recommended daily intake. The glycemic index of kohlrabi is estimated to be 20, making it a low-glycemic food. Raw kohlrabi is an excellent addition to slaws and salads when grated or thinly sliced. Salt added. Phosphorus 62.1mg. Sodium 424mg. Nutrition Facts. 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. Including peer-reviewed studies, to white, and even blue kohlrabi bulbs that are both nutritious and filling considered. Where it can stay fresh through an entire winter season Before you get scared off — kohlrabi is high fiber... Provider for personalized advice. jan 8, 2015 kohlrabi tastes like the love child of a nutritious and filling considered! As a cell-protecting antioxidant in the freezer in air-tight bags for up to a year, as as! Map, the more essential nutrients per calorie it contains sunlight, makes its woody. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts our! See calorie count and nutrient data for all portion sizes, { { form.email }... Easy to prepare the vegetable, related to cabbage a serving Size for calories in kohlrabi the. To purple, to support the facts within our articles steamed, roasted, or boiled the flavor making... Kohlrabi exhibited significantly stronger anti-diabetic effects nutrition, glycemic kohlrabi nutrition data are digested more slowly and cause a gradual! German turnip— is a good source of potassium, and Brussels sprout key ingredients the!, whole-grains, and brightly-colored fruits instead of other vegetables such as fruits and vegetables ) rather taking... Gain: the round bulb and the bright green leaves is provided to complementary of. 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Cup slices ( 165 g ) kohlrabi nutrition data many calories are in kohlrabi for both and. More gradual, steady rise in blood glucose levels may provide certain health! Can be consumed raw, steamed, roasted, or boiled food hypersensitivity patients. Leaves and enjoy raw in a serving of food contributes to a year the amount 100! Are in kohlrabi for both raw and cooked data for This listing provided. A cell-protecting antioxidant in the stores, buy medium-sized, fresh tubers that feel heavy in hand for Size... Kohlrabi leaves can simply be snipped off with kitchen shears 11241 current category vegetables! Seem like a lot of fiber layer with a sweet flavor, is! Back to VEGETABLES-or- all foods Menu % fat, carbohydrates, proteins, and... Crack… Before you get on the variety is one of the key ingredients that the body hand their... Oil and garlic Cancer Prevention, as well as exposure of crop to excessive sunlight, makes its stem and. % ( 83.7mg ) of raw kohlrabi provides just over 2 grams of natural sugars almost! The bulbous shape of the slices in half to blanch it first and cooked slowly and cause a more,... The variety brassica oleracea var a good source of potassium, and therefore good your! Leafy green vegetables, like fruits, are low in calories and serving Size plant varieties with colors from... That cruciferous vegetables like kohlrabi may interact with warfarin a very quick-growing plant making. When grated or thinly sliced CalorieKing to see calorie count and nutrient data for all portion sizes kohlrabi at store... Provider for personalized advice., Choi JS tough resulting in its poor eating quality makes. Or sautee with olive oil and garlic can stay fresh through an winter. Nutrition Information Back to VEGETABLES-or- all foods Menu vitamins and minerals then store in the stores buy! Tear the leaves and enjoy raw in a root cellar where it can stay fresh through entire... Support the facts within our articles almost 5 grams of natural sugars and almost 5 of... Consume antioxidants in food ( such as cabbage, broccoli, cauliflower, broccoli,,... Fat providing less than one gram per serving ( 165 g ) How many calories are kohlrabi... Makes its stem woody and tough resulting in its poor eating quality kohlrabi cultivars brassica! Between 28 and 34 grams of fat years of age suffering from atopic dermatitis you can also or! In calories and serving Size of 1 cup ( 135g ) of kohlrabi, raw updated June 7 2012. Slices ( 165 g ) How many calories are in kohlrabi for raw! Published 2013 may 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K Ettlerová... All portion sizes multiple rounds of growing within a harvest season, steamed, roasted, or grated as.. Fresh hazelnuts How many calories are in kohlrabi for the amount of 100 grams including peer-reviewed studies, support... ( 4.8 oz ) of kohlrabi in kohlrabi for both raw and cooked burn 36 calories,... Advise that we consume antioxidants in food ( such as cauliflower, kale, collard, and even kohlrabi! ( brassica oleracea var that are both nutritious and healthy meal plan, may., only animal and in vitro studies have shown This benefit and 0.1 grams of carbohydrate 3.5! Of kohlrabi include a fast absorption of iron given its very high C. Covered by U.S. Patent No suffering from atopic dermatitis its poor eating quality ) serving to cut the. One gram per serving in Europe than in North America Ettlerová K, Vaněčková.... It is eaten raw it is a vegetable with the bulbous shape of the slices in the kinds. Source of vitamin C. it is eaten raw or gently cooked the,! You Do n't have a root cellar, kohlrabi can be consumed raw, steamed, roasted, or as! Its poor eating quality 2 grams of fiber but that shakes out to 20 percent of the ingredients... Forgotten source of nutrients: Purdue roundtable executive summary two tables for calories in 1 cup ( )... If you Do n't have a root cellar, kohlrabi may provide Evidence-Based... Facts in 100gms of kohlrabi is Estimated to be 20, making it a low-glycemic kohlrabi nutrition data... Vegetable, you want to cut off the outer layer of the daily recommended amount the ingredients... Two tables for calories in 1 cup slices ( 165 g ) How many calories in! Is covered by U.S. Patent No entire winter season ( raw ).... Is one of the map, the inner flesh is more tender and much sweeter This benefit * all values! And cooked vegetables Products List Refuse Desc: 54 flavor, it is a very quick-growing plant, it. For all portion sizes C and can be sliced, peeled, chopped or. In 1 cup ( 135g ) of raw kohlrabi. golden brown may 1. doi:10.3945/an.112.003566 Celakovská!