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Nutrition Facts For Kohlrabi

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.
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Kohlrabi Nutrition Label

Kohlrabi Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 32kcal (135 kj)
7%
Carbohydrates 4.74g
2%
Sugars 4.59g
Starch 0.15g
Sucrose 0.47g
Maltose 0.02g
Fructose 1.88g
Galactose 0.02g
Glucose 2.20g
Protein 1.90g
2%
Fat 0.10g
0%
Polyunsaturated fatty acids 0.04g
Monounsaturated fatty acids 0.00g
Saturated fatty acids 0.02g
Cholesterol 0.00mg
Sterols 14.00mg
Iron 0.13mg
1%
Vitamin d 0.00ug
0%
Calcium 18.00mg
2%
Chromium 0.50ug
2%
Sodium 20.00mg
1%
Iodine 1.00ug
1%
Copper 0.02mg
0%
Salt 50.96mg
2%
Selenium 10.00ug
18%
Vitamin e 0.48mg
3%
Zinc 0.15mg
2%
Vitamin c 52.10mg
69%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 1.99ug
0%
Vitamin b1 0.06mg
5%
Vitamin b2 0.06mg
5%
Vitamin b6 0.15mg
12%
Manganese 0.24mg
13%
Magnesium 18.00mg
6%
Potassium 330.00mg
14%
Fluoride 0.00mg
0%
Phosphorus 38.00mg
5%
Vitamin k -
0%
Fibre, total 1.90g
0%
Fibre, dietary 1.90g
8%
Niacin equivalents 0.40mg
3%
Molybdenum 0.01mg
0%
Folate 82.00ug
21%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 91.80g
3%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Kohlrabi

What is KOHLRABI?

Kohlrabi is a member of the cabbage family and is also known as a German turnip. It has a taste and texture similar to a mix of broccoli stems and cabbage, with a slightly sweet and peppery flavor. The bulbous stem of the kohlrabi can be eaten raw or cooked, while the leaves are also edible and can be used in salads or as a cooking green.

What are the health benefits of kohlrabi?

Kohlrabi is a highly nutritious vegetable that is rich in vitamins C and B6, as well as dietary fiber. It is also a good source of minerals such as potassium and manganese. These nutrients support immune function, digestion, and overall health.

What are the health risks of consuming kohlrabi?

Kohlrabi is generally safe to consume, with very low risk of adverse health effects. However, as with any food, individuals with known allergies to cruciferous vegetables should exercise caution when consuming kohlrabi. Additionally, excessive consumption of kohlrabi could potentially lead to gastrointestinal discomfort in some individuals due to its high fiber content.

How much kohlrabi should I eat per day?

The recommended serving size for kohlrabi is about 1 cup, which is roughly equivalent to one small kohlrabi bulb. It is a low-calorie and nutrient-dense vegetable, so including it in your daily diet in moderation can be beneficial for your health.

Are there common allergies to kohlrabi?

Kohlrabi is not a common allergen, but like other members of the Brassica family, such as broccoli and cabbage, some individuals may experience allergic reactions to kohlrabi. If you have a known allergy to these vegetables, it is advisable to exercise caution when consuming kohlrabi or consult with a healthcare professional.

Kohlrabi Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Kohlrabi

Fat 3%
Carbohydrates 69%
Protein 28%

Protein Amino Acids Profile

The ratio of amino acids in Kohlrabi. See full profile

Cystine 1%
Tryptophan 2%
Methionine 3%
Histidine 4%
Phenylalanine 8%
Threonine 10%
Valine 10%
Lysine 11%
Leucine 14%
Isoleucine 16%
Arginine 21%

Component Breakdown for Kohlrabi

Macro
Minerals
Vitamins
Amino acids
Carbo-hydrate
Energy 32kcal
(135.04kj)
7% of 478.01kcal
(2000kj)
Carbohydrates 4.74g
2% of (250.00 g)
Sugars 4.59g
Starch 0.15g
Sucrose 0.47g
Maltose 0.02g
Fructose 1.88g
Galactose 0.02g
Glucose 2.20g
Protein 1.90g
2% of (125.00 g)
Fat 0.10g
0% of (55.56 g)
Polyunsaturated fatty acids 0.04g
Monounsaturated fatty acids 0.00g
Saturated fatty acids 0.02g
Cholesterol 0.00mg
Sterols 14.00mg
Alcohol 0.00g
0% of (10 g)
Water 91.80g
3% of (3000 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Iron 0.13mg
1% of (18 mg)
Calcium 18.00mg
2% of (1000 mg)
Chromium 0.50ug
2% of (25 ug)
Sodium 20.00mg
1% of (1500 mg)
Iodine 1.00ug
1% of (150 ug)
Copper 0.02mg
0% of (900 mg)
Salt 50.96mg
2% of (2300 mg)
Selenium 10.00ug
18% of (55 ug)
Zinc 0.15mg
2% of (8 mg)
Manganese 0.24mg
13% of (1.8 mg)
Magnesium 18.00mg
6% of (310 mg)
Potassium 330.00mg
14% of (2300 mg)
Fluoride 0.00mg
0% of (3 mg)
Phosphorus 38.00mg
5% of (700 mg)
Molybdenum 0.01mg
0% of (45 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin d 0.00ug
0% of (15 ug)
Vitamin e 0.48mg
3% of (15 mg)
Vitamin c 52.10mg
69% of (75 mg)
Vitamin b12 0.00ug
0% of (2.4 ug)
Vitamin a (rae) 1.99ug
0% of (700 ug)
Vitamin b1 0.06mg
5% of (1.1 mg)
Vitamin b2 0.06mg
5% of (1.1 mg)
Vitamin b6 0.15mg
12% of (1.3 mg)
Vitamin k -
0% of (90 ug)
Niacin equivalents 0.40mg
3% of (14 mg)
Folate 82.00ug
21% of (400 ug)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Tryptophan 0.01g
3% of (0.4 g)
Threonine 0.05g
4% of (1.4 g)
Isoleucine 0.08g
6% of (1.4 g)
Leucine 0.07g
2% of (3 g)
Lysine 0.06g
2% of (2.7 g)
Methionine 0.01g
2% of (0.7 g)
Cystine 0.01g
1% of (0.7 g)
Phenylalanine 0.04g
3% of (1.2 g)
Tyrosine -
0% of (1.2 g)
Valine 0.05g
3% of (1.7 g)
Arginine 0.11g
Histidine 0.02g
2% of (1 g)
Alanine -
Aspartic acid -
Glutamic acid -
Glycine -
Proline -
Serine -
Hydroxyproline -
Asparagine -
Cysteine -
Glutamine -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Fibre, total 1.90g
0% of (400 g)
Fibre, dietary 1.90g
8% of (25 g)
Polyols 0.00g
0% of (10 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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