1 piece (medium) of Kohlrabi (135 g) has 36 calories. That works out to 27 calories per 100 g. It contains 8.4 g of carbs, 2.3 g of protein, 0.1 g of fat and 4.9 g of fiber. Its 83.7 mg of Vitamin C covers 93% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Kohlrabi Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.7g

· 3% DV

Fat

0.1g

· 0% DV

Fiber

3.6g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 21% · Fat 3%

Kohlrabi Vitamins & Minerals

Vitamins

Vitamin C

62mg · 69% DV

0.15mg · 9% DV

0.05mg · 4% DV

Folate

16µg · 4% DV

Minerals

Potassium ⭐

350mg · 10% DV

Phosphorus

46mg · 7% DV

Magnesium

19mg · 5% DV

Calcium

24mg · 2% DV

How Nutritious Is Kohlrabi?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

58/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Kohlrabi Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kohlrabi

To burn the 27 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Kohlrabi Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Kohlrabi Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kohlrabi Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Kohlrabi Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Kohlrabi

🥦vs🍅

Kohlrabi vs Tomato9 kcal more per 100 g

→🥦vs🥗

Kohlrabi vs Mixed Green Salad9 kcal more per 100 g

→🥦vs🫑

Kohlrabi vs Red Pepper4 kcal fewer per 100 g

→🥦vs🥄

Kohlrabi vs Boiled Beetroot17 kcal fewer per 100 g

→

Foods Similar to Kohlrabi

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Kohlrabi

How many calories are in kohlrabi?

Kohlrabi contains 27 calories per 100 g. A 100 g serving also provides 1.7 g protein, 6.2 g carbohydrates, and 0.1 g fat.

Is kohlrabi low glycemic?

Kohlrabi has a glycemic index of 20, which is considered low. It also provides 3.6 g of fiber per 100 g.

Have another question about Kohlrabi?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026