Kohlrabi · Brassica oleracea var. gongylodes
Kohlrabi, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Kohlrabi, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 53/100
How many beneficial nutrients Kohlrabi, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Kohlrabi, raw come from — the split across carbs, fat & protein.
76% from carbs
-
Carbs 76%6.2 g per serving
-
Fat 3%0.1 g per serving
-
Protein 21%1.7 g per serving
What Kohlrabi, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 6.2 g | |
| Dietary Fiber | 3.6 g | |
| Total Sugars | 2.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 26.0 mg | — |
| Omega-6 Fatty Acids | 20.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 11.0 mg | — |
| Stearic Acid | 1.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 7.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 20.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.7 g | |
| Histidine | 19.0 mg | — |
| Isoleucine | 78.0 mg | — |
| Leucine | 67.0 mg | — |
| Lysine | 56.0 mg | — |
| Methionine | 13.0 mg | — |
| Phenylalanine | 39.0 mg | — |
| Threonine | 49.0 mg | — |
| Tryptophan | 10.0 mg | — |
| Valine | 50.0 mg | — |
| Arginine | 105.0 mg | — |
| Cystine | 7.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 62.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 16.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 12.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 24.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 19.0 mg | |
| Phosphorus | 46.0 mg | |
| Potassium | 350.0 mg | |
| Sodium | 20.0 mg | |
| Zinc | 0.0 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.1 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.0 g | — |
About Kohlrabi, raw
Kohlrabi looks like something from another planet — a pale green or purple bulb sprouting leaves in all directions — but it is simply a member of the cabbage family grown for its swollen stem. Peeled, the crisp ivory flesh is mild, sweet and refreshing, tasting like a milder, sweeter broccoli stem.
It is light at about 27 calories per 100 grams and is a particularly good source of vitamin C, along with fiber, potassium and the same family of beneficial plant compounds found in broccoli and cabbage. That makes it a genuinely nutrient-dense choice for very little energy.
Kohlrabi is equally good raw or cooked: grated into slaws and salads for crunch, cut into batons for dipping, or roasted, steamed and added to stir-fries, where it stays pleasantly firm. The young leaves can be cooked like any other leafy green.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Kohlrabi, raw?
There are 27 calories in 100 g of Kohlrabi, raw, or about 4 calories in 1 slice (16 g).
How much protein is in Kohlrabi, raw?
Kohlrabi, raw contains 1.7 g of protein per 100 g.
How many carbs are in Kohlrabi, raw?
Kohlrabi, raw has 6.2 g of carbohydrates per 100 g.
How much fat is in Kohlrabi, raw?
Kohlrabi, raw provides 0.1 g of total fat per 100 g.
What is Kohlrabi, raw a good source of?
Kohlrabi, raw is an excellent source of Vitamin C (69% DV) and a good source of Copper and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
