Nutritional profile of kohlrabi
Kohlrabi is an excellent source of nutrients.
A cup (135 grams) of raw kohlrabi provides (2Trusted Source):
Calories: 36Carbs: 8 gramsFiber: 5 gramsProtein: 2 gramsVitamin C: 93% of the Daily Value (DV)Vitamin B6: 12% of the DVPotassium: 10% of the DVMagnesium: 6% of the DVManganese: 8% of the DVFolate: 5% of the DV
The vegetable is an excellent source of vitamin C, an antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Furthermore, it’s a good source of vitamin B6, which supports immune health, protein metabolism, and red blood cell production (7Trusted Source).
It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8Trusted Source, 9Trusted Source).
Finally, 1 cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. Dietary fiber helps support gut health and blood sugar management (2Trusted Source, 10Trusted Source).
One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. It’s also a good source of potassium, fiber, and vitamin B6.
Health benefits of kohlrabi
Kohlrabi is very nutritious and offers various health benefits.
High in antioxidants
Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These plant compounds protect your cells against free radical damage that may otherwise increase your risk of disease (1Trusted Source, 11Trusted Source).
Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12Trusted Source).
The skin of purple kohlrabi is particularly high in anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color. A high intake of anthocyanins is linked to a lower risk of heart disease and may also benefit brain function (13Trusted Source, 14Trusted Source, 15Trusted Source).
All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and Kohlrabi is a vegetable that’s related to the cabbage family. It’s widely consumed in Europe and Asia and has gained popularity around the world.
The health benefits and culinary uses of kohlrabi are numerous. It’s a good source of nutrients, such as vitamin C and fiber. Plus, you can enjoy kohlrabi raw or roasted and add it to salads, slaws, and stir-fries.
This article reviews kohlrabi, including its nutrients, benefits, and many uses.
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What is kohlrabi?
Kohlrabi, also known as German turnip, is a cruciferous vegetable.
Despite its secondary name, kohlrabi is not a root vegetable and does not belong to the turnip family. Instead, it belongs to the Brassica, or mustard family and is related to cabbage, broccoli, and cauliflower (1Trusted Source).
It has long leafy stems and a round bulb that’s usually purple, pale green, or white. It’s always white-yellow on the inside (1Trusted Source).
The unique appearance of kohlrabi — with multiple stems growing out of the bulb — is sometimes described as alien-like.
Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it’s slightly sweeter.
The bulb is widely used in salads and soups but can also be roasted or sautéed. Its leaves and stems are slightly crunchy, and you can cook them similarly to collard greens.
Kohlrabi is a cool-weather crop. It’s in season during the fall, winter, and early spring.
During colder months, you can find kohlrabi at most grocery stores, farmers markets, local food co-ops, or in community-supported agriculture shares.
Even outside of its peak season, kohlrabi is usually available year-round at most grocery stores. Your best chance of finding it is at large grocery stores or markets that have a wide selection of vegetables.
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