Calories in Kohlrabi: Nutritional facts for Kohlrabi Types

A 100 gram serving of raw kohlrabi contains 27 calories, while a 100 gram serving of cooked, boiled kohlrabi contains 29 calories.

One kilogram (1000g) of raw kohlrabi contains 270 calories, and one kilogram of cooked, boiled kohlrabi contains 290 calories.

A small raw kohlrabi (165 grams) contains 45 calories, a medium one (300 grams) has 81 calories, and a large one (500 grams) provides 135 calories.

Kohlrabi offers several health advantages due to a rich content of vitamins, minerals, and bioactive compounds. The list below details some of these key health advantages.

• Kohlrabi supports a healthy immune system. The vegetable is an excellent source of Vitamin C, a vital micronutrient that enhances the function of immune cells and protects the body against pathogens. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," detailed the critical role of vitamin C in supporting both the innate and adaptive immune systems.
• Kohlrabi promotes digestive health. The dietary fiber in kohlrabi adds bulk to stool and helps maintain regular bowel movements, which prevents constipation and supports a healthy gut microbiome. Research by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirmed that adequate fiber intake is crucial for normal laxation and overall gut health.
• Kohlrabi contains powerful antioxidants. As a cruciferous vegetable, kohlrabi is a source of glucosinolates and isothiocyanates, plant compounds that have strong antioxidant effects, helping to protect cells from damage caused by free radicals. A review by Vanduchova, A., et al. (2019), "An Overview of the Mevalonate Pathway and the Role of Its End-Products in Human Health and Diseases," discussed the protective roles of these compounds found in Brassica vegetables.
• Kohlrabi may support heart health. The vegetable is a good source of potassium, a mineral that helps regulate blood pressure by counteracting the effects of sodium. The fiber content also aids in lowering cholesterol levels. A meta-analysis by Aburto, N. J., et al. (2013), "Effect of increased potassium intake on cardiovascular risk factors and disease," demonstrated that higher potassium intake is associated with lower blood pressure.

Kohlrabi is a nutritious vegetable but some potential disadvantages exist, particularly for individuals with certain health conditions. The points below detail these potential concerns.

• Kohlrabi contains goitrogens. These are natural compounds found in cruciferous vegetables that can interfere with thyroid hormone production by inhibiting iodine uptake. This is a concern primarily for individuals with pre-existing thyroid conditions, especially when consuming large amounts of raw kohlrabi. A study by McMillan, M., et al. (2016), "Goitrogens and Thyroid Health," explained the mechanism by which these compounds affect thyroid function.
• Kohlrabi can cause digestive discomfort in some individuals. The vegetable contains raffinose, a complex sugar that the human body cannot easily digest. When raffinose reaches the lower intestine, bacteria ferment the sugar, which can lead to gas and bloating. Research by Muir, J. G., et al. (2009), "Fructan and Free Fructose Content of Common Australian Foodstuffs and Estimation of Their Intake," detailed how such fermentable carbohydrates can cause gastrointestinal symptoms. An alternative vegetable with lower goitrogen content is zucchini. A daily suggested amount is one cup (135g) of raw kohlrabi.

Yes, kohlrabi is a good food choice because the vegetable provides a range of benefits for immune, digestive, and cellular health. Regarding immune health, kohlrabi is an excellent source of Vitamin C, a nutrient essential for the proper function of the immune system and defense against pathogens, a role detailed in a review by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function." For digestive health, the dietary fiber in kohlrabi supports regular bowel movements and contributes to a healthy gut environment, and a study by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," demonstrated that adequate fiber intake is crucial for digestive wellness. For cellular health, kohlrabi contains antioxidants like glucosinolates that help protect the body from oxidative stress, a benefit of cruciferous vegetables discussed in a review by Vanduchova, A., et al. (2019).

The calorie content of kohlrabi does not change based on the color or type. Both green and purple kohlrabi varieties contain the same number of calories when raw. The primary factor that changes the calorie count is the preparation method. The lowest calorie form of kohlrabi is raw, which contains 27 calories per 100 grams. The highest calorie form is cooked, boiled kohlrabi, which contains 29 calories per 100 grams due to slight changes in water content and nutrient concentration during the cooking process.

Yes, kohlrabi is a low-carb vegetable. A 100 gram serving of raw kohlrabi contains just 6.2 grams of total carbohydrates, with 3.6 grams of that being dietary fiber. This low carbohydrate content makes the vegetable a suitable choice for low-carb and ketogenic diets. The low carbohydrate and high fiber content are key nookal vegetable benefits, helping to support stable blood sugar levels and promote a feeling of fullness, which can aid in weight management. The nutritional profile of gedde kosu makes the vegetable a nutrient-dense option without a high carbohydrate load.

Kohlrabi is not a common ingredient in desserts due to the vegetable's peppery, savory flavor profile. Sweet applications are rare and experimental. 

The origin of kohlrabi (Brassica oleracea, Gongylodes Group) is in Northern Europe, with the first detailed botanical descriptions appearing in 16th-century Germany. The name "kohlrabi" is German, a combination of "kohl" for cabbage and "rabi" for turnip, which accurately describes the vegetable's taste and appearance. The vegetable is not a root but a swollen, bulbous stem that grows above the ground. Kohlrabi became a staple vegetable in Germany and other parts of Central and Eastern Europe, valued for the vegetable's resilience in cool climates and the vegetable's versatility in the kitchen. German immigrants brought kohlrabi to the United States in the 19th century. The use of kohlrabi in dishes like creamy soups and simple roasted preparations is a direct reflection of the vegetable's German heritage. In modern American cuisine, chefs at farm-to-table restaurants like Gramercy Tavern have embraced kohlrabi for the vegetable's crisp texture in raw preparations like salads and slaws, reintroducing this old-world vegetable to a new generation of diners.