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Kohlrabi Calories
Kohlrabi is a low-calorie, fiber-rich vegetable high in vitamin C.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kohlrabi (150 g) has 41 calories. That works out to 27 calories per 100 g. It contains 9.3 g of carbs, 2.6 g of protein, 0.2 g of fat and 5.4 g of fiber. Its 93 mg of Vitamin C covers 103% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Kohlrabi Nutrition Facts
Selected: 1 piece (medium) · 150 g
41
KCAL / 150G
Carbs
9.3g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 21% · Fat 4%
Kohlrabi nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 5.4 g | 19% |
| Protein | 2.6 g | 5% |
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 Medium Kohlrabi?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 41 kcal |
| 1 slice (thin) | 30 g | 8 kcal |
| 1 slice (thick) | 50 g | 14 kcal |
| 1 cup (shredded) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 1 piece (small) | 100 g | 27 kcal |
| 1 serving (medium) | 120 g | 32 kcal |
| 1 cup (chopped) | 135 g | 36 kcal |
| 1 piece (large) | 250 g | 68 kcal |
| 1 piece (extra large) | 350 g | 95 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Kohlrabi
What is kohlrabi, and what does it taste like?
Kohlrabi is a brassica vegetable with a swollen, edible stem that grows above the ground. Its crisp flesh tastes mildly sweet, with hints of cabbage and turnip. Both the bulb-like stem and its leaves can be eaten.
Can you eat kohlrabi raw?
Yes, kohlrabi can be eaten raw. Peel away the often-fibrous outer layer, then slice or grate the crisp inside for salads, slaws, or a snack. Wash it under running water before cutting or eating.
How do you cook kohlrabi?
Kohlrabi can be roasted, steamed, boiled, or sautéed. Peel and cut the stem into evenly sized pieces so it cooks consistently; add it to soups, stir-fries, or vegetable sides. Its leaves can be cooked separately like other greens.
Do you peel kohlrabi before eating it?
Usually, yes: kohlrabi skin can be tough and stringy, especially on larger bulbs. Trim off the top and base, then remove the outer layer with a sharp knife or peeler. Check the flesh for any remaining fibrous parts before serving.
Are kohlrabi leaves edible?
Yes, kohlrabi leaves are edible and can be cooked much like collard greens or kale. Rinse them well, remove any tough stems, and sauté them or add them to soup. They cook faster than the bulb, so add them later.
How do you choose fresh kohlrabi?
Choose kohlrabi bulbs that feel firm and heavy for their size, with smooth skin and no soft spots or deep cracks. Smaller or medium bulbs are often more tender. If the leaves are attached, look for ones that appear fresh and crisp.
How should you store kohlrabi?
Remove the leaves and store the unwashed kohlrabi bulb in a bag or container in the refrigerator’s crisper drawer. Keep the leaves separate and use them sooner, since they wilt faster. Wash the bulb just before preparing it.
Can you freeze kohlrabi?
Yes, kohlrabi can be frozen, though it may lose its crisp texture after thawing. Peel and cut it into pieces, briefly blanch them, cool them, and freeze in a sealed container. Frozen kohlrabi works best in cooked dishes such as soups.
Is kohlrabi the same as a turnip?
No, kohlrabi and turnip are different vegetables. The edible part of kohlrabi is a swollen stem that grows above ground, while a turnip is a root. They share a mildly peppery, brassica-like flavor but are not interchangeable in every recipe.
Is kohlrabi good for you?
Yes, kohlrabi is a nutritious vegetable that provides fiber and vitamin C. Its fiber supports normal digestion, while vitamin C contributes to normal body functions. Try it raw for crunch or cooked in soups and other vegetable dishes.
Kohlrabi Vitamins & Minerals
Vitamins
Vitamin C
93mg · 103% DV
B6
0.3mg · 18% DV
Folate
30µg · 8% DV
B1
0.08mg · 7% DV
Minerals
Copper
0.2mg · 22% DV
Potassium ⭐
525mg · 15% DV
Phosphorus
69mg · 10% DV
Manganese
0.2mg · 9% DV
Sodium
30mg · 1% DV
Kohlrabi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kohlrabi
To burn the 41 calories in 1 piece (medium) (150 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 Kohlrabi?
Kohlrabi is a member of the cabbage family, grown for its swollen, bulb-like stem. Developed in Europe and now cultivated widely, it has pale green or purple skin and crisp, light-coloured flesh once peeled.
Its flavour is mild, with hints of cabbage and turnip. It is often sliced or grated raw into salads and slaws, or eaten as a crunchy snack; in Central European cooking, it is also cooked in soups, stews and simple side dishes. Kohlrabi is low in calories and provides fibre and vitamin C. Pair it raw with a dip or add it to a mixed vegetable dish, and avoid overcooking if you want it to keep some bite.
How Nutritious Is 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 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
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
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.