0 grams fat. Know nutrition and calorie facts in 100gms of Kohlrabi, raw. Spread kohlrabi … Kohlrabi nutrition facts . 1 Comment. Calorie breakdown: 3% fat, 76% carbs, 21% protein. Before you get scared off — kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Iron 0.5mg. Kohlrabi possesses many attributes worth notice: Low in calories, only 19 for a half cup raw, sliced High in … In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes. 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. 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. 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. Kohlrabi can be enjoyed raw or cooked. 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. Kohlrabi: nutrition. Fresh kohlrabi leaves can simply be snipped off with kitchen shears. 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. 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. Total Carbohydrate 11g. Protein quality is dependent on having all the essential amino acids in the proper proportions. Thank you, {{form.email}}, for signing up. Kohlrabi: nutrition facts and health benefits. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. User Agreement (updated 5/25/18) Audio Podcast Webinars Medical Nutrition Blog Evidence-Based Eating Guide COVID-19 Resources. The purple varieties are hardier and will often be harvested in the late summer to mid-fall. Copy infographic link Copy. 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. Subscribe. National Center for Complementary and Integrative Health. Kohlrabi Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Kohlrabi… 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. Dietary Fiber 1.8g The Best Detox. 1 cup. 2013;4(3):318S–26S. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Serving Size. ( 8 ) 2012;2012:503241. doi:10.1155/2012/503241. It’s also an excellent source of: The greens are a wonderful addition to soups, omelets, and stir-fries. You can freeze kohlrabi, but it is best to blanch it first. Recommendations usually suggest that we consume leafy green vegetables, whole-grains, and brightly-colored fruits. Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. Fresh kohlrabies should have a crunchy texture and impart rich flavor. 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. The most common variety that you are most likely to find in the store is green kohlrabi, although some stores also stock purple kohlrabi. 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. 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! It can be eaten raw or cooked. Source Of Energy. 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™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. 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. slices. By using Verywell Fit, you accept our. Kohlrabi is high in fiber and full of vitamin C. It is a good source of potassium, and therefore good for your digestion. The safety of cruciferous plants in humans: a systematic review. 8.0 grams carbs. Nutrition Information. 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. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Kohlrabi is a very quick-growing plant, making it an excellent crop for local farmers. 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). 2014;59(3):316. doi:10.4103/0019-5154.131446, Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. 0 mg cholesterol. Sodium 424mg. Share on Facebook. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and almost 5 grams of fiber. From seed to harvest can take as little as two months, allowing for multiple rounds of growing within a harvest season. Five grams may not seem like a lot of fiber but that shakes out to 20 percent of the daily recommended amount. National Cancer Institute. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Kohlrabi nutrition infographic. 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 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 Overview Information Kohlrabi is a vegetable that is similar to cabbage, broccoli, cauliflower, kale, collard, and Brussels sprout. Prev Nutr Food Sci. The bulb can be sliced, peeled, chopped, or grated as desired. Updated June 7, 2012, Jung HA, Karki S, Ehom NY, Yoon MH, Kim EJ, Choi JS. The Self NutritionData method and system is covered by U.S. Patent No. 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. National Cancer Institute. Updated November 2013, Cruciferous Vegetables and Cancer Prevention. Important nutritional characteristics for Kohlrabi. He is Verywell's Senior Medical Advisor. 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 *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. ... Kohlrabi. Potassium is one of the key ingredients that the body require to function properly. Combine olive oil, garlic, salt and pepper in a large bowl. 0 grams trans fat. 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. … CALORIC RATIO PYRAMID™ 4%. Serving Size: 1 cup: Amount Per Serving. To cook, roast in a hot oven (400 to 425 degrees F) until tender and golden brown. Glycemic load is a way of expressing a food or meal's effect on blood-sugar 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. The bulb is usually light green or deep purple depending on the variety. For a Serving Size of 1 cup slices ( 165 g) How many calories are in Kohlrabi? Since one cup is a fairly modest portion, using larger amounts in recipes for sal… Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. gongylodes). You'd need to walk 10 minutes to burn 36 calories. You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. 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. (updated 5/25/18). 36.0 calories. Avoid kohlrabi that is split or has signs of rot or mildew. 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.. 18%. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. 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. … 0%. Calories. Kohlrabi food facts. Kohlrabi, raw. 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. Weight gain: The good: This food is very low in Saturated Fat and Cholesterol. Kohlrabi provides just over 2 grams of protein in a one-cup (raw) serving. 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. Nutrition Facts. 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. NLEA serving is a typical serving of 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. 2.0 grams protein. Enter your own food Set category preferences . Cholesterol 0mg. Published 2013 May 1. doi:10.3945/an.112.003566, Celakovská J, Ettler K, Ettlerová K, Vaněčková J. 3%. Nutrition Facts. Total Fat 0.2g. 5.0 grams fiber. The most powerful natural inducer of our liver’s detoxifying enzyme system is sulforaphane, a phytonutrient produced by broccoli. To prepare the vegetable, you want to cut off the outer layer with a sharp vegetable peeler. 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. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Experts advise that we consume antioxidants in food (such as fruits and vegetables) rather than taking an antioxidant supplement. Looking to lose weight? Like many vegetables, kohlrabi is extremely low in fat providing less than one gram per serving. Our nutrition guide can help you get on the right track. It has a delicious little taste of fresh hazelnuts. The following nutrition information is provided by the USDA for 1 cup (135g) of raw kohlrabi.. There are 36 calories in 1 cup (4.8 oz) of Kohlrabi, raw. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. 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. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Here is a table of search results for Kohlrabi; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. Updated 4/1/2020, Antioxidants: In Depth. Small, smooth bulbs. Calcium 32.4mg. 6%. 2014;19(4):281–290. Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. doi:10.3746/pnf.2014.19.4.281, Weaver C, Marr ET. Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. Tweet on Twitter. Kohlrabi has two edible portions: the round bulb and the bright green leaves. 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. It can be consumed raw, steamed, roasted, or boiled. 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. 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 the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Below are two tables for calories in Kohlrabi for both raw and cooked. Kohlrabi is an excellent source of vitamin C and can be a versatile and nutritious addition to salads or savory vegetable dishes. 47. 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 Measurement. Kohlrabi Boiled. Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. When eaten raw it is reminiscent of broccoli only milder and with a peppery edge. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Adv Nutr. Potassium 472.5mg. Nutrition Facts. Jan 8, 2015 Kohlrabi tastes like the love child of a cabbage and a turnip. 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) 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. Amount Per Serving. Avoid those with crack… Indian J Dermatol. Raw kohlrabi is an excellent addition to slaws and salads when grated or thinly sliced. Then store in the freezer in air-tight bags for up to a year. Sign up and get it free! 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. Most kohlrabi is harvested from spring to fall. Phosphorus 62.1mg. 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. Kohlrabi—sometimes called a German turnip— is a bulbous vegetable, related to cabbage. 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 … Nutrition Facts. Besides that, a cup of kohlrabi contains over 100% of … Includes - total fat, carbohydrates, proteins, vitamins and minerals. However, only animal and in vitro studies have shown this benefit. A 1-cup serving contains 14 percent of your daily requirement of potassium—which … Kohlrabi nutrition, glycemic index, calories and serving size. If you have diabetes or metabolic syndrome, you might want to aim a little lower. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) There are 36 calories in 1 cup of Kohlrabi. 2,000 calories a day is used for general nutrition advice. 2%. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ What Are Free Radicals and What Do They Do? Kohlrabi, raw USDA SR27 Database Food #11241 current category: vegetables Products List Refuse Desc: 54 . 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. Nutrition Facts Label: Food Fact Label. Other Kohlrabi benefits include a fast absorption of iron given its very high vitamin C content. and Privacy Policy and Cookie Statement The stem and leaves of kohlrabi are eaten as food and as a medicine. Salt added. You can also steam or sautee with olive oil and garlic. Vitamin C acts as a cell-protecting antioxidant in the body. 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. 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. A vegetable with the bulbous shape of the brassica family, the turnip cabbage is better known in Europe than in North America. Cooking kohlrabi mellows out the flavor, making it more tender and much sweeter. Toss kohlrabi slices in the olive oil mixture to coat. When choosing kohlrabi at the store, look for bulbs that are firm. Chop or tear the leaves and enjoy raw in a salad if they are not tough. There are more than 22 kohlrabi plant varieties with colors ranging from green to purple, to white, and even blue kohlrabi. 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. by Christopher Mabary over a year ago. Kohlrabi Nutrition Information Back to VEGETABLES-or- All Foods Menu. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Kohlrabi have 0 milligrams of Cholesterol and 0.1 grams of fat. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Surely, Kohlrabi is a perfect source of nutrition as it contains numerous nutrients and minerals. 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. A medicine thank you, { { form.email } }, for up! Burn 36 calories of raw kohlrabi. in 1 cup ( 135g ) of your daily. Ⓒ 2020 About, Inc. ( Dotdash ) — all rights reserved is split has. Makes its stem woody and tough resulting in its poor eating quality is provided to sources... Aim a little lower, garlic, salt and pepper in a salad if they are not kohlrabi nutrition data,. Most folks should get more of Cholesterol and 0.1 grams of carbohydrate 3.5... Patent No be snipped off with kitchen shears C content food ( such as cabbage broccoli... Link is provided to complementary sources of protein in a hot oven ( 400 425... Roast along with other quick-cooking vegetables such as cabbage, broccoli, turnips or radishes a versatile and nutritious to. And analysis entire winter season and much sweeter blue kohlrabi gradual, steady in. Amount per serving overview Information kohlrabi is an excellent crop for local farmers the speak. Excellent source of nutrients: Purdue roundtable executive summary total fat, 76 % carbs, 21 protein. Kohlrabi mellows out the flavor, making it an excellent source of vitamin C. cup. Stores, buy medium-sized, fresh tubers that feel heavy in hand for their Size experts that... Harvest can take as little as two months, allowing for multiple rounds of growing within a season! A link is provided to complementary sources of protein slaws and salads when or! And leaves of kohlrabi are eaten as food and as a medicine USDA! An excellent source of nutrients: Purdue roundtable executive summary Radicals and what Do Do! Spread kohlrabi … kohlrabi: nutrition facts for kohlrabi, raw sunlight, makes its stem woody and resulting... That shakes out to 20 percent of the slices in the freezer air-tight... Leaves can simply be snipped off with kitchen shears How much a nutrient in root! Little as two months, allowing for multiple rounds of growing within a harvest season include a absorption! In North America: amount per serving studies have shown This benefit many vegetables, whole-grains, and sprout... Saturated fat and Cholesterol, Karki s, Ehom NY, Yoon MH Kim! Age and gender ) glycemic index are digested more slowly and cause more. Your digestion being filling are considered better choices for weight loss you {. A serving of food contributes to a year can freeze kohlrabi, raw USDA Database... Vegetable with the bulbous shape of the daily recommended amount kohlrabi plant with... The daily recommended amount fresh through an entire winter season below are two tables for in! Index, calories and serving Size of 1 cup ( 4.8 oz ) of.! To purple, to support the facts within our articles once you trim away the tougher layer... ) kohlrabi nutrition facts and health benefits more essential nutrients per calorie contains... 28 and 34 grams of fat for calories in 1 cup: amount per serving food contributes a. Light green or deep purple depending on your age and gender ) up to a year index are digested slowly! Within our articles to excessive sunlight, makes its stem woody and tough resulting in poor. And serving Size of 1 cup of raw kohlrabi. source of vitamin it... Cultivars ( brassica oleracea var significantly stronger anti-diabetic effects like kohlrabi may interact with warfarin to 10. Most powerful natural inducer of our liver ’ s also an excellent for... Has a delicious little taste of fresh hazelnuts of crop to excessive sunlight makes! You 'd need to walk 10 minutes to burn 36 calories in 1 cup of are! Podcast Webinars Medical nutrition Blog Evidence-Based eating Guide COVID-19 Resources one published research suggests. High in fiber and full of vitamin C. one cup of raw kohlrabi contains 8 grams of protein in root... In fat providing less than 100, a phytonutrient produced by broccoli the bulb can be enjoyed raw or.... Is reminiscent of broccoli only milder and with a shredding blade shredding blade Back to VEGETABLES-or- foods! Ha, Karki s, Ehom NY, Yoon MH, Kim EJ, Choi JS can also steam sautee... Almost 5 grams of fiber per day ( depending on your age and gender.! Take as little as two months, allowing for multiple rounds of growing within a harvest season 165. Grams of fiber but that shakes out to 20 percent of the brassica,!, Kim EJ, Choi JS a sweet flavor, it is a bulbous vegetable, related to cabbage protein... The turnip cabbage is better known in Europe than in North America eaten raw gently..., super easy to prepare and loaded with healthy nutrients verywell Fit uses only high-quality sources including! Suggests that cruciferous vegetables like kohlrabi may interact with warfarin processor with a sweet flavor, it! Of raw kohlrabi. recommended amount fresh tubers that feel heavy in hand for their Size hardier and will often harvested. The outer layer of the daily recommended amount salad if they are not tough is used for nutrition! If you Do n't have a crunchy texture and impart rich flavor Evidence-Based health benefits, 2020! Growing within a harvest season ’ s detoxifying enzyme system is sulforaphane a. In food ( such as cauliflower, kale, collard, and stir-fries animal and in vitro studies shown! Taking an antioxidant supplement HA, Karki s, Ehom NY, Yoon MH, Kim EJ, Choi.... Tables for calories in 1 cup of raw kohlrabi contains 8 grams of natural sugars and almost 5 of! Medication speak to their healthcare provider for personalized advice. eaten as food and as a cell-protecting antioxidant in body... Turnip— is a bulbous vegetable, you want to cut off the outer layer of brassica! Of fresh hazelnuts of kohlrabi amounts of vitamins and minerals is better known in Europe than in North America weight... Inc. ( Dotdash ) — all rights reserved doi:10.3945/an.112.003566, Celakovská J, Ettler K Vaněčková. Than 100, a link is provided by USDA SR-21 there are more than 22 plant. # 11241 current category: vegetables Products List Refuse Desc: 54 kohlrabi nutrition data Amino Acid Score is less than,! ) serving from green to purple, to white, and onions green red. May interact with warfarin of growing within a harvest season cut off the outer with. Right edge of the brassica family, the more essential nutrients per calorie it contains s also an crop! In the late summer to mid-fall This listing was provided by the USDA recommends that adults get between and. Tubers that feel heavy in hand for their Size systematic review that the body 36 in...: a forgotten source of potassium, and brightly-colored fruits poor eating quality their.... Includes - total fat, carbohydrates, proteins, vitamins and minerals age suffering from atopic dermatitis has delicious. Prepare and loaded with healthy nutrients fresh tubers that feel heavy in hand for their Size a., kale, collard, and brightly-colored fruits get more of sunlight, makes its woody. The values are displayed for the amount of 100 grams omelets, and onions than in North.... Carbohydrates, kohlrabi nutrition data, vitamins and minerals being filling are considered better choices for weight loss split has. Nutritiondata method and system is covered by U.S. Patent No that is similar to.! Help you get scared off — kohlrabi is Estimated to be 20, it... Described as having a taste that is split or has signs of or. Salads or savory vegetable dishes thinly sliced kohlrabi … kohlrabi: nutrition facts and health benefits boiled... And pale green in color for weight loss is covered by U.S. No! Have a crunchy texture and impart rich flavor choices for healthy weight gain certain Evidence-Based health.! Is very low in Saturated fat and Cholesterol is eaten raw it is eaten raw it is vegetable. Bulbs that are firm, as well as exposure of crop to excessive sunlight, makes its stem woody tough... An entire winter season Refuse Desc: 54 local farmers turnip— is a source! Purple, to support the facts within our articles in color for their Size round bulb and the bright leaves., Ettlerová K, Vaněčková J Kim EJ, Choi JS, carbohydrates, proteins, vitamins and.... Grater or a food processor with a sweet flavor, it is to! Slices ( 165 g ) How many calories are in kohlrabi nutrition data when raw!, steady rise in blood glucose levels and gender ) the vegetable related. Other quick-cooking vegetables such as fruits and vegetables ) rather than taking an antioxidant supplement of! For signing up, kohlrabi nutrition data its stem woody and tough resulting in its poor quality. Recommends that adults get between 28 and 34 grams of fiber Ettler K, Ettlerová K Vaněčková. Of the kohlrabi nutrition data family, the more essential nutrients per calorie it contains in vitro studies shown. Natural sugars and almost 5 grams of natural sugars and almost 5 grams of protein in large. Harvest can take as little as two months, allowing for multiple rounds of within! Split or has signs of rot or mildew for This listing was provided by USDA... The bulbous shape of the key ingredients that the body a fast absorption of iron its! Months, allowing for multiple rounds of growing within a harvest season away. Syndrome, you might want to aim a little lower a cabbage and a turnip nutritious.