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Grated kohlrabi Calories
High in vitamin C, low calorie, fiber-rich
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Grated kohlrabi (120 g) has 32 calories. That works out to 27 calories per 100 g. It contains 7.4 g of carbs, 2 g of protein, 0.1 g of fat and 3.6 g of fiber. Its 74.4 mg of Vitamin C covers 83% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Grated kohlrabi Nutrition Facts
Selected: 1 cup (shredded) · 120 g
32
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
2g
· 4% 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 77% · Protein 21% · Fat 2%
Grated kohlrabi nutrition facts table · 1 cup (shredded) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shredded Grated kohlrabi?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 120 g | 32 kcal |
| ½ cup (shredded) | 60 g | 16 kcal |
| 1 serving (small) | 70 g | 19 kcal |
| 1 piece (small) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 140 g | 38 kcal |
| 1 piece (medium) | 150 g | 41 kcal |
| 2 cup (double) | 240 g | 65 kcal |
| 1 piece (large) | 250 g | 68 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Grated kohlrabi
Can grated kohlrabi replace cabbage in coleslaw?
Yes, grated kohlrabi works well in place of cabbage in coleslaw. It has a crisp, mildly peppery bite, so pair it with a creamy or tangy dressing and let it sit briefly before serving to soften the texture.
What does grated kohlrabi taste like?
Grated kohlrabi tastes mildly sweet and crisp, with a gentle peppery note. Its flavor is less cabbage-like when raw than many people expect, and it pairs well with apple, carrot, citrus, mustard, and fresh herbs.
Should you squeeze water out of grated kohlrabi?
Only if your recipe needs to stay thick or crisp. Grated kohlrabi releases moisture after salting or sitting in dressing, so drain it for fritters and creamy salads; leave the moisture in for soups or other cooked dishes.
How do you keep grated kohlrabi from turning brown?
Toss grated kohlrabi with a little lemon juice if it will stand before serving. It does not brown as quickly as some cut fruits, but covering it and keeping it chilled also helps preserve its fresh appearance.
Can you use grated kohlrabi in fritters?
Yes, grated kohlrabi can be used in fritters. Salt it lightly, let excess moisture drain, then mix it with egg and a suitable binder before pan-frying; removing extra liquid helps the fritters hold together.
Can grated kohlrabi be eaten raw?
Yes, grated kohlrabi is commonly eaten raw in slaws, salads, and wraps. Peel away the tough outer skin and wash the bulb before grating; its crunchy texture makes it a useful fresh topping.
How long does grated kohlrabi keep in the fridge?
Grated kohlrabi keeps best when sealed in an airtight container and used within a few days. Store it without dressing if possible, since salt and acidic sauces draw out moisture and make it lose its crunch sooner.
Can you freeze grated kohlrabi?
Yes, but freezing changes its texture, making it softer and less crisp after thawing. Freeze it only if you plan to add it to a cooked dish, and portion it before freezing so you can use just what you need.
Why is grated kohlrabi sometimes tough or stringy?
Grated kohlrabi can be tough or stringy when the bulb is old, oversized, or woody. Choose a firm, smooth bulb that feels heavy for its size, and peel it deeply enough to remove the fibrous outer layer.
What can you mix with grated kohlrabi for a quick slaw?
Mix grated kohlrabi with thinly sliced apple, lemon juice, olive oil, and chopped parsley for a quick slaw. For a creamier version, use yogurt or mayonnaise and add the dressing shortly before serving to keep the vegetables crisp.
Grated kohlrabi Vitamins & Minerals
Vitamins
Vitamin C
74.4mg · 83% DV
B6
0.18mg · 11% DV
B1
0.06mg · 5% DV
Folate
19.2µg · 5% DV
Minerals
Copper
0.16mg · 18% DV
Potassium ⭐
420mg · 12% DV
Phosphorus
55mg · 8% DV
Manganese
0.17mg · 7% DV
Sodium
24mg · 1% DV
Grated kohlrabi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated kohlrabi
To burn the 32 calories in 1 cup (shredded) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grated kohlrabi?
Grated kohlrabi is the peeled, shredded bulbous stem of a vegetable in the cabbage family. Its crisp, juicy bite and mild, slightly sweet, turnip-like flavour make it a natural addition to raw salads and slaws; it can also be cooked briefly in stir-fries or vegetable dishes.
In Europe it is often eaten raw with a simple dressing, while elsewhere it works much like cabbage or radish in fresh salads and side dishes. It is low in calories and provides fibre and vitamin C. Pair it with lemon, herbs or a creamy dressing, and add the dressing shortly before serving to keep it crunchy.
How Nutritious Is Grated kohlrabi?
Nutrient density
High
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
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.
Is Grated kohlrabi Processed?
NOVA 2
Minimally Processed
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 Grated kohlrabi Contain Allergens?
No known major allergens
Which Diets Is Grated 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
✓ Suitable
Low FODMAP
— Not suitable
Grated kohlrabi Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.