Kohlrabi
A crunchy brassica stem that tastes like a mild, sweet broccoli stalk.
Nutrition per 100 g
Standardised to 100 g of kohlrabi, raw for fair comparison. Typical serving: 100 g raw — 27 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 27 kcal | 27 kcal | 100 kcal |
| Protein | 1.7 g | 1.7 g | 6.3 g |
| Carbohydrate | 6.2 g | 6.2 g | 23 g |
| Fat | 0.1 g | 0.1 g | 0.4 g |
| Fibre | 3.6 g | 3.6 g | 13.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of kohlrabi, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 2 µg | <1% |
| Vitamin C | 62 mg | 62 mg | 69% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.48 mg | 0.48 mg | 3% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.05 mg | 0.05 mg | 4% |
| Riboflavin | 0.02 mg | 0.02 mg | 2% |
| Niacin | 0.4 mg | 0.4 mg | 3% |
| Vitamin B6 | 0.15 mg | 0.15 mg | 9% |
| Folate | 16 µg | 16 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.17 mg | 0.17 mg | 3% |
| Choline | 12.3 mg | 12.3 mg | 2% |
| Minerals | |||
| Calcium | 24 mg | 24 mg | 2% |
| Iron | 0.4 mg | 0.4 mg | 2% |
| Magnesium | 19 mg | 19 mg | 5% |
| Phosphorus | 46 mg | 46 mg | 4% |
| Potassium | 350 mg | 350 mg | 7% |
| Sodium | 20 mg | 20 mg | <1% |
| Zinc | 0.03 mg | 0.03 mg | <1% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.13 mg | 0.13 mg | 14% |
| Manganese | 0.14 mg | 0.14 mg | 6% |
Source: USDA FoodData Central — Kohlrabi, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat kohlrabi?
- Exceptional vitamin C for a root-style vegetable.
- High fibre with very few calories.
How to include it
- Julienne raw into slaws.
- Roast in wedges with olive oil.
Things to consider
- The outer skin is tough and needs peeling.
- Brassicas can cause wind if intake rises quickly.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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