Basics Kohlrabi Nutrition Facts and Health Benefits By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Medically reviewed by Medically reviewed by Richard Fogoros, MD on October 17, 2018 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on June 20, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Kohlrabi Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It’s Best Storage and Food Safety How to Prepare Recipes Kohlrabi—sometimes called a German turnip— is a bulbous vegetable, related to cabbage. It is described as having a taste that is a mix between cabbage and broccoli. Kohlrabi has two edible portions: the round bulb and the bright green leaves. The bulb is usually light green or deep purple depending on the variety. It can be consumed raw, steamed, roasted, or boiled. Kohlrabi is an excellent source of vitamin C and can be a versatile and nutritious addition to salads or savory vegetable dishes. Kohlrabi Nutrition Facts The following nutrition information is provided by the USDA for 1 cup (135g) of raw kohlrabi. Calories: 37Fat: 0.1gSodium: 27mgCarbohydrates: 8gFiber: 4.9gSugars: 3.5gProtein: 2.3g Carbs One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and almost 5 grams of fiber. The USDA recommends that adults get between 28 and 34 grams of fiber per day (depending on your age and gender). The glycemic index of kohlrabi is estimated to be 20, making it a low-glycemic food. Foods with a lower glycemic index are digested more slowly and cause a more gradual, steady rise in blood glucose levels. Fats Like many vegetables, kohlrabi is extremely low in fat providing less than one gram per serving. Protein Kohlrabi provides just over 2 grams of protein in a one-cup (raw) serving. Vitamins and Minerals Kohlrabi is an excellent source of vitamin C. One cup of raw kohlrabi provides 140% (83.7mg) of your recommended daily intake. 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. Minerals in kohlrabi include potassium (14% of your recommended daily intake), copper (9%), manganese (9%), magnesium (6%), phosphorus (6%), and smaller amounts of calcium, and iron. Health Benefits As part of a nutritious and healthy meal plan, kohlrabi may provide certain evidence-based health benefits. Protects Against Cell Damage Vitamin C acts as a cell-protecting antioxidant in the body. Experts advise that we consume antioxidants in food (such as fruits and vegetables) rather than taking an antioxidant supplement. Antioxidants are believed to help reduce cell damage caused by free radicals. What Are Free Radicals and What Do They Do? May Boost Cancer Prevention Kohlrabi is a member of the cruciferous vegetable family—Brassica oleracea—along with broccoli, cauliflower, kale, collard greens, and more. 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. However, only animal and in vitro studies have shown this benefit. Studies in humans are inconclusive. May Reduce Inflammation 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. They determined that extracts from red kohlrabi exhibited stronger anti-inflammatory benefits than green kohlrabi with study authors concluding that red kohlrabi might be useful as a potent anti-inflammatory agent. May Protect Against Diabetes The same study authors also investigated extracts from kohlrabi for their anti-diabetic effects. Again, red kohlrabi exhibited significantly stronger anti-diabetic effects. Researchers attributed the higher total phenolic content of red kohlrabi with providing this benefit. Better Heart Health 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. Recommendations usually suggest that we consume leafy green vegetables, whole-grains, and brightly-colored fruits. 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. Allergies There are reports of food hypersensitivity to kohlrabi. 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. Adverse Effects Reports of adverse effects from kohlrabi are lacking. However, one published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin. They advise those taking the medication speak to their healthcare provider for personalized advice. Varieties There are more than 22 kohlrabi plant varieties with colors ranging from green to purple, to white, and even blue kohlrabi. The most common variety that you are most likely to find in the store is green kohlrabi, although some stores also stock purple kohlrabi. When It’s Best Kohlrabi is a very quick-growing plant, making it an excellent crop for local farmers. From seed to harvest can take as little as two months, allowing for multiple rounds of growing within a harvest season. Most kohlrabi is harvested from spring to fall. The purple varieties are hardier and will often be harvested in the late summer to mid-fall. When choosing kohlrabi at the store, look for bulbs that are firm. Avoid kohlrabi that is split or has signs of rot or mildew. Storage and Food Safety 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. But if you don't have a root cellar, kohlrabi can be stored in the refrigerator for up to a month. You can freeze kohlrabi, but it is best to blanch it first. Then store in the freezer in air-tight bags for up to a year. How to Prepare Kohlrabi can be enjoyed raw or cooked. When eaten raw it is reminiscent of broccoli only milder and with a peppery edge. To prepare the vegetable, you want to cut off the outer layer with a sharp vegetable peeler. Once you trim away the tougher outer layer of the bulb, the inner flesh is more tender and pale green in color. Fresh kohlrabi leaves can simply be snipped off with kitchen shears. Chop or tear the leaves and enjoy raw in a salad if they are not tough. The bulb can be sliced, peeled, chopped, or grated as desired. Raw kohlrabi is an excellent addition to slaws and salads when grated or thinly sliced. To grate, use a box grater or a food processor with a shredding blade. You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. Cooking kohlrabi mellows out the flavor, making it more tender and much sweeter. To cook, roast in a hot oven (400 to 425 degrees F) until tender and golden brown. Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. 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. You can also steam or sautee with olive oil and garlic. The greens are a wonderful addition to soups, omelets, and stir-fries. Recipes Healthy Kohlrabi Recipes to Try In recipes, use kohlrabi instead of other vegetables such as cabbage, broccoli, turnips or radishes.Roasted Root Veggie Breakfast TacosEasy Sunday Morning Baked Eggs RecipeSesame Coleslaw With Teriyaki Chicken RecipeEasy Asian Broccoli Stir-Fry Recipe Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kohlrabi, raw. USDA FoodData Central. Updated 4/1/2020 Antioxidants: In Depth. National Center for Complementary and Integrative Health. Updated November 2013 Cruciferous Vegetables and Cancer Prevention. National Cancer Institute. Updated June 7, 2012 Jung HA, Karki S, Ehom NY, Yoon MH, Kim EJ, Choi JS. Anti-diabetic and anti-inflammatory effects of green and red kohlrabi cultivars (brassica oleracea var. gongylodes). Prev Nutr Food Sci. 2014;19(4):281–290. doi:10.3746/pnf.2014.19.4.281 Weaver C, Marr ET. White vegetables: a forgotten source of nutrients: Purdue roundtable executive summary. Adv Nutr. 2013;4(3):318S–26S. Published 2013 May 1. doi:10.3945/an.112.003566 Celakovská J, Ettler K, Ettlerová K, Vaněčková J. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. Indian J Dermatol. 2014;59(3):316. doi:10.4103/0019-5154.131446 Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. The safety of cruciferous plants in humans: a systematic review. J Biomed Biotechnol. 2012;2012:503241. doi:10.1155/2012/503241 Additional Reading Cruciferous Vegetables and Cancer Prevention. National Cancer Institute.