Kohlrabi Nutrition Facts: Health Benefits, Uses, and Recipes

Kohlrabi, an often overlooked member of the cruciferous vegetable family, deserves a prominent place in your diet. This unique vegetable, with its distinctive bulbous shape and crisp texture, packs an impressive nutritional punch while offering versatility in the kitchen.

Whether you’re looking to boost your vitamin C intake, increase dietary fiber, or simply add variety to your meals, kohlrabi provides numerous health benefits backed by scientific research. This comprehensive guide explores the nutritional profile of kohlrabi, its potential health advantages, and practical ways to incorporate it into your daily menu.

Understanding Kohlrabi: The German Turnip

Kohlrabi, which translates to “cabbage turnip” in German, is a member of the Brassica oleracea family. Despite its common name “German turnip,” kohlrabi isn’t actually a turnip or a root vegetable. Instead, it’s closely related to cabbage, kale, Brussels sprouts, and broccoli.

The edible portion of kohlrabi is a swollen stem that grows above ground, forming a spherical bulb. This bulb comes in several varieties, with skin colors ranging from pale green to white to deep purple. Regardless of the exterior color, the flesh inside is always a creamy white to pale yellow.

The taste profile of kohlrabi combines the mild sweetness of broccoli stems with the crisp texture of cabbage, though it’s generally sweeter and more delicate than either. Both the bulb and the leafy greens attached to long stems are entirely edible and nutritious.

Kohlrabi Nutrition Facts: What’s Inside This Vegetable

Kohlrabi stands out as a nutritional powerhouse, offering substantial amounts of essential vitamins and minerals while remaining low in calories.

One cup (135 grams) of raw kohlrabi contains approximately:

• Calories: 36
• Protein: 2 grams
• Carbohydrates: 8 grams
• Dietary Fiber: 5 grams
• Fat: 0.1 gram
• Vitamin C: 84 mg (93% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Potassium: 472 mg (10% DV)
• Manganese: 0.2 mg (8% DV)
• Magnesium: 26 mg (6% DV)
• Folate: 22 mcg (5% DV)
• Copper: 0.1 mg (5% DV)
• Phosphorus: 62 mg (5% DV)

Exceptional Vitamin C Content

The most remarkable aspect of kohlrabi’s nutritional profile is its vitamin C content. A single cup provides nearly your entire daily vitamin C requirement, making it one of the best vegetable sources of this essential antioxidant. Vitamin C supports collagen formation, enhances iron absorption, promotes wound healing, and strengthens immune defense mechanisms.

Rich in Dietary Fiber

With 5 grams of fiber per cup, kohlrabi delivers approximately 17% of the recommended daily fiber intake. This combination of soluble and insoluble fiber supports digestive health, helps maintain stable blood sugar levels, and contributes to cardiovascular wellness.

Low-Calorie Nutrient Density

At just 36 calories per cup, kohlrabi offers exceptional nutrient density. This makes it an ideal choice for those managing their weight while ensuring adequate nutrition.

Health Benefits of Kohlrabi

The unique combination of nutrients and bioactive compounds in kohlrabi provides several evidence-based health benefits.

1. Powerful Antioxidant Protection

Kohlrabi contains multiple classes of antioxidants that protect cells from oxidative stress and free radical damage. These include:

Glucosinolates: These sulfur-containing compounds are characteristic of cruciferous vegetables. When you chew or cut kohlrabi, glucosinolates break down into biologically active compounds called isothiocyanates, which have demonstrated anti-cancer properties in research studies.

Anthocyanins: Purple kohlrabi varieties are particularly rich in anthocyanins, the same beneficial compounds found in blueberries and red cabbage. Research suggests anthocyanins may support cardiovascular health and cognitive function.

Vitamin C: As a potent water-soluble antioxidant, vitamin C neutralizes harmful free radicals and regenerates other antioxidants in the body.

Carotenoids: While present in smaller amounts, kohlrabi contains carotenoids that support eye health and immune function.

2. Cardiovascular Health Support

Multiple components of kohlrabi work synergistically to promote heart health:

The glucosinolates and their breakdown products may help reduce inflammation in blood vessels and improve arterial function. Studies on cruciferous vegetable consumption have found associations with reduced cardiovascular disease risk.

Dietary fiber in kohlrabi helps lower LDL cholesterol levels by binding to bile acids in the digestive tract. The soluble fiber also supports healthy blood pressure levels.

Potassium, an essential electrolyte abundant in kohlrabi, helps regulate blood pressure by counteracting sodium’s effects and promoting healthy blood vessel dilation.

Research specifically examining anthocyanin-rich foods suggests that purple kohlrabi may offer additional cardiovascular benefits, including reduced arterial stiffness and improved endothelial function.

3. Digestive System Optimization

Kohlrabi’s fiber content plays a crucial role in maintaining digestive health through several mechanisms:

Gut Motility: Insoluble fiber adds bulk to stool and promotes regular bowel movements, helping prevent constipation.

Prebiotic Effects: The fiber in kohlrabi serves as food for beneficial gut bacteria, particularly Bifidobacteria and Lactobacillus species. These microorganisms ferment fiber into short-chain fatty acids (SCFAs) like butyrate, which nourish intestinal cells and reduce inflammation.

Blood Sugar Management: Soluble fiber slows the absorption of sugars, helping maintain stable blood glucose levels after meals.

A healthy gut microbiome, supported by fiber-rich vegetables like kohlrabi, has been linked to improved immune function, better mood regulation, and reduced risk of various chronic diseases.

4. Immune System Enhancement

Kohlrabi supports immune function through multiple nutrients:

Vitamin C: This vitamin enhances the production and function of white blood cells, particularly neutrophils, lymphocytes, and phagocytes. It also helps these immune cells protect themselves from the oxidative damage that occurs during pathogen destruction.

Vitamin B6: Essential for the biochemical reactions that create immune system cells, vitamin B6 deficiency is associated with weakened immune responses and increased susceptibility to infections.

Antioxidants: The various antioxidant compounds in kohlrabi help reduce chronic inflammation, which can otherwise impair immune function.

5. Cancer Risk Reduction Potential

While no single food can prevent cancer, the regular consumption of cruciferous vegetables like kohlrabi has been associated with reduced cancer risk in epidemiological studies. The glucosinolates in kohlrabi break down into compounds that may:

• Help protect cells from DNA damage
• Inactivate carcinogens
• Induce apoptosis (programmed cell death) in cancer cells
• Inhibit tumor blood vessel formation
• Reduce cancer cell migration

Research has particularly noted associations between cruciferous vegetable intake and reduced risks of colorectal, lung, prostate, and breast cancers. However, more research is needed to fully understand these protective mechanisms.

6. Weight Management Support

Kohlrabi’s low calorie density combined with high fiber and water content makes it an excellent food for weight management. The fiber promotes satiety, helping you feel full longer after meals, while the minimal calories allow for generous portions without exceeding caloric needs.

7. Bone Health Contribution

While not as celebrated as leafy greens for bone health, kohlrabi contributes several nutrients important for skeletal strength, including vitamin C (essential for collagen formation in bone matrix), manganese (involved in bone metabolism), and vitamin K (present in kohlrabi leaves, important for bone mineralization).

Comparing Kohlrabi to Other Cruciferous Vegetables

How does kohlrabi stack up against its cruciferous cousins?

Kohlrabi vs. Broccoli: Kohlrabi contains significantly more vitamin C than broccoli (93% DV vs. 135% DV per cup), though broccoli offers more vitamin K and calcium.

Kohlrabi vs. Cabbage: Both vegetables are similar nutritionally, but kohlrabi tends to be sweeter and more tender, making it more appealing for raw consumption.

Kohlrabi vs. Cauliflower: Kohlrabi provides more fiber and vitamin C than cauliflower, while cauliflower offers more vitamin B5.

Each cruciferous vegetable brings unique benefits, so including a variety in your diet ensures comprehensive nutritional coverage.

Selecting and Storing Kohlrabi

How to Choose Fresh Kohlrabi

When shopping for kohlrabi, look for:

• Size: Smaller to medium bulbs (2-3 inches in diameter) tend to be more tender and sweet. Larger bulbs can become woody and tough.
• Firmness: The bulb should feel heavy and solid, without soft spots or cracks.
• Skin quality: Look for smooth, unblemished skin. Minor scratches are acceptable, but avoid bulbs with significant damage.
• Leaves: If still attached, leaves should be vibrant and crisp, not wilted or yellowed.
• Color consistency: Whether green or purple, the color should be uniform without brown patches.

Storage Guidelines

Whole bulbs with leaves attached: Remove the leaves and stems, leaving about an inch of stem on the bulb. Store leaves separately in a plastic bag with a damp paper towel, and use within 2-3 days. The bulb can last 1-2 weeks in the refrigerator crisper drawer.

Whole bulbs without leaves: Store unwashed in a plastic bag in the refrigerator crisper. Properly stored kohlrabi bulbs can last 2-3 weeks or even longer.

Cut kohlrabi: Wrap tightly in plastic wrap or store in an airtight container. Use within 3-5 days for best quality.

Freezing: Kohlrabi can be frozen after blanching. Peel, cube, blanch for 2-3 minutes, cool in ice water, drain, and freeze in airtight containers for up to 8-12 months.

How to Prepare Kohlrabi

Basic Preparation Steps

Step 1 – Remove leaves and stems: Cut away the leafy stems where they meet the bulb. Save these for cooking separately if desired.

Step 2 – Peel the bulb: Use a sharp paring knife or vegetable peeler to remove the thick outer skin. The skin is technically edible but tends to be fibrous and tough. Peel deeply enough to reveal the tender, pale flesh underneath.

Step 3 – Cut as desired: Slice, dice, julienne, or grate kohlrabi depending on your recipe. It can be cut into rounds, sticks, cubes, or shredded.

Cutting Techniques

• Rounds or coins: Slice crosswise into circles, ideal for roasting or grilling
• Matchsticks (julienne): Perfect for slaws and stir-fries
• Cubes: Great for soups, stews, and roasting
• Shredded: Use a box grater or food processor for fritters and salads
• Spiralized: Create “noodles” using a spiralizer for low-carb pasta alternatives

Cooking Methods for Kohlrabi

1. Raw Preparations

Raw kohlrabi offers maximum nutritional value and a satisfying crunch. Try these raw preparations:

Veggie sticks: Cut into sticks and serve with hummus, ranch dressing, or other dips.

Salads: Thinly slice or julienne and add to green salads or create kohlrabi-based slaws.

Carpaccio: Slice paper-thin using a mandoline and dress with olive oil, lemon juice, and shaved Parmesan.

2. Roasting

Roasting brings out kohlrabi’s natural sweetness and creates crispy, caramelized edges.

Basic roasted kohlrabi: Toss 1-inch cubes with olive oil, salt, and pepper. Roast at 425°F (220°C) for 25-30 minutes, stirring halfway through, until golden and tender.

Flavor variations: Add garlic, rosemary, thyme, cumin, or paprika before roasting.

3. Steaming and Boiling

Gentler cooking methods that preserve nutrients while softening the texture.

Steaming: Cut into uniform pieces and steam for 8-10 minutes until tender-crisp. Season with butter and herbs.

Boiling: Add cubes to boiling salted water and cook for 10-12 minutes. Drain and mash like potatoes, or use in pureed soups.

4. Sautéing and Stir-Frying

Quick-cooking methods that work well with julienned or thinly sliced kohlrabi.

Sautéed kohlrabi: Heat oil or butter in a pan, add kohlrabi matchsticks, and cook over medium-high heat for 6-8 minutes until tender and lightly browned.

Stir-fry: Combine with other vegetables in Asian-inspired dishes. Kohlrabi holds up well to high heat and absorbs flavors beautifully.

5. Grilling

Thick slices of kohlrabi can be grilled like vegetable steaks.

Cut into ½-inch thick rounds, brush with oil, season, and grill over medium heat for 4-5 minutes per side until tender with char marks.

6. Baking and Gratins

Kohlrabi works wonderfully in baked casseroles and gratins.

Layer thin slices with cream, cheese, and herbs for a kohlrabi gratin, or substitute it for potatoes in any baked dish.

Delicious Ways to Use Kohlrabi

Breakfast Ideas

• Shredded kohlrabi hash browns
• Kohlrabi and potato frittata
• Add grated kohlrabi to vegetable omelets

Lunch Recipes

• Kohlrabi and apple slaw wraps
• Creamy kohlrabi soup with fresh herbs
• Spiralized kohlrabi noodle salad with sesame ginger dressing
• Kohlrabi and chickpea Buddha bowl

Dinner Applications

• Kohlrabi “fries” as a side dish
• Roasted kohlrabi steaks with mushroom sauce
• Kohlrabi curry with coconut milk
• Stir-fried kohlrabi with tofu and vegetables
• Kohlrabi au gratin
• Mashed kohlrabi as a potato substitute

Snacks and Appetizers

• Baked kohlrabi chips
• Kohlrabi fritters with yogurt dip
• Pickled kohlrabi
• Kohlrabi crudité with various dips

Don’t Forget the Leaves!

Kohlrabi leaves are entirely edible and nutritious, similar to collard greens or kale. Use them in:

• Sautéed greens with garlic and olive oil
• Added to soups and stews
• Smoothies (use younger, tender leaves)
• Pesto or chimichurri
• Braised as a side dish

Simple Kohlrabi Recipe: Roasted Kohlrabi with Herbs

Ingredients:

• 2 medium kohlrabi bulbs, peeled and cut into 1-inch cubes
• 2 tablespoons olive oil
• 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
• ½ teaspoon garlic powder
• Salt and freshly ground black pepper to taste
• 1 tablespoon fresh parsley, chopped
• Squeeze of lemon juice (optional)

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss kohlrabi cubes with olive oil, thyme, garlic powder, salt, and pepper until evenly coated.
3. Spread kohlrabi in a single layer on the prepared baking sheet, ensuring pieces aren’t crowded.
4. Roast for 25-30 minutes, stirring halfway through, until golden brown and tender when pierced with a fork.
5. Remove from oven, sprinkle with fresh parsley and a squeeze of lemon juice if desired.
6. Serve immediately as a side dish.

Kohlrabi for Special Diets

Keto and Low-Carb Diets

With only 8 grams of carbohydrates per cup (and 5 grams of fiber), kohlrabi provides just 3 grams of net carbs, making it suitable for ketogenic and low-carb eating plans. Use spiralized kohlrabi as a pasta substitute or mashed kohlrabi instead of potatoes.

Paleo Diet

Kohlrabi fits perfectly into paleo eating patterns as a whole, unprocessed vegetable.

Vegan and Vegetarian

This plant-based vegetable is naturally suitable for vegan and vegetarian diets and provides important nutrients like vitamin C and fiber.

Gluten-Free

Kohlrabi is naturally gluten-free and can be used to create gluten-free alternatives to wheat-based foods.

Low-FODMAP

Kohlrabi is considered high-FODMAP and may trigger symptoms in people with IBS or FODMAP sensitivities. If you’re following a low-FODMAP diet, consult with a registered dietitian about appropriate portion sizes or alternatives.

Potential Concerns and Considerations

Thyroid Function

Like other cruciferous vegetables, kohlrabi contains goitrogens—compounds that may interfere with thyroid function when consumed in very large amounts, particularly in raw form. However, for most people, including those with healthy thyroid function, normal consumption of kohlrabi poses no risk.

If you have hypothyroidism or other thyroid conditions, you don’t need to avoid kohlrabi entirely. Cooking reduces goitrogen content, and moderate consumption as part of a varied diet is generally safe. If you have concerns, consult your healthcare provider.

Digestive Adjustment

If you’re not accustomed to eating high-fiber foods, introducing kohlrabi suddenly in large quantities might cause temporary digestive discomfort, including gas and bloating. Start with smaller portions and gradually increase your intake while ensuring adequate hydration.

Allergies

While rare, allergies to cruciferous vegetables including kohlrabi can occur. Symptoms might include itching, swelling, digestive upset, or respiratory issues. If you experience these symptoms after eating kohlrabi, discontinue use and consult a healthcare professional.

Growing Kohlrabi at Home

If you enjoy gardening, kohlrabi is relatively easy to grow:

Climate: Kohlrabi thrives in cool weather and can tolerate light frost. Plant in early spring or fall.

Soil: Prefers well-draining, fertile soil with a pH between 6.0 and 7.5.

Planting: Sow seeds directly in the garden ¼ inch deep, spacing them 3-6 inches apart, or start indoors 4-6 weeks before the last frost.

Watering: Keep soil consistently moist but not waterlogged.

Harvesting: Most varieties are ready to harvest 45-60 days after planting, when bulbs are 2-3 inches in diameter. Don’t let them get too large, or they’ll become woody.

Growing your own ensures the freshest possible kohlrabi and allows you to enjoy both the bulbs and the nutritious leaves.

Frequently Asked Questions About Kohlrabi

What does kohlrabi taste like?

Kohlrabi has a mild, slightly sweet flavor similar to broccoli stems or cabbage heart, but more delicate. The texture is crisp and juicy when raw, becoming tender and creamy when cooked.

Can you eat kohlrabi skin?

While technically edible, kohlrabi skin is quite tough and fibrous, especially on larger bulbs. Most people prefer to peel it before eating. Very young, tender kohlrabi might have softer skin that’s more palatable.

Is kohlrabi better raw or cooked?

Both! Raw kohlrabi retains maximum vitamin C and offers a satisfying crunch. Cooking kohlrabi reduces goitrogen content, enhances digestibility, and brings out natural sweetness. Include both preparations in your diet for variety and comprehensive benefits.

Can kohlrabi replace potatoes?

Kohlrabi makes an excellent low-carb, low-calorie potato substitute in many recipes. Try it mashed, roasted as “fries,” or diced in soups. The flavor and texture differ slightly from potatoes but provide a delicious alternative.

Where can I buy kohlrabi?

Look for kohlrabi at farmers markets, natural food stores, well-stocked supermarkets, and CSA programs. It’s most abundant during fall, winter, and early spring, though some stores carry it year-round. Check the produce section near other cruciferous vegetables.

How long does kohlrabi last?

Whole, uncut kohlrabi bulbs stored properly in the refrigerator can last 2-3 weeks or longer. Cut pieces should be used within 3-5 days. The leaves are more perishable and should be used within 2-3 days.

The Bottom Line on Kohlrabi Nutrition

Kohlrabi is a nutritional superstar that deserves more recognition in American kitchens. With exceptional vitamin C content, substantial fiber, and an array of beneficial plant compounds, this versatile cruciferous vegetable supports immune health, digestive function, cardiovascular wellness, and overall vitality.

Its mild flavor and adaptable texture make kohlrabi easy to incorporate into countless dishes, from raw salads and snacks to roasted sides and hearty soups. Whether you’re looking to expand your vegetable repertoire, support specific health goals, or simply try something new, kohlrabi offers delicious and nutritious possibilities.

Next time you spot this unusual-looking vegetable at the market, don’t pass it by. Pick up a bulb or two and experiment with the many ways to enjoy kohlrabi’s unique taste and impressive nutritional benefits. Your body—and your taste buds—will thank you.

Sources:

• USDA FoodData Central – Kohlrabi Nutritional Information
• National Institutes of Health – Brassica Vegetables and Health
• National Institutes of Health – Vitamin C and Immune Function
• National Institutes of Health – Glucosinolates and Cancer Prevention
• National Institutes of Health – Dietary Fiber and Gut Health
• National Institutes of Health – Potassium and Cardiovascular Health