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Kohlrabi Calories
Rich in fiber and vitamin C, low-calorie vegetable
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
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 15 (low), so it raises blood sugar slowly.
What is Kohlrabi?
Kohlrabi is the swollen stem of a plant in the cabbage family, rather than a root, and it may have pale green or purple skin. Its leaves are edible too. It became especially familiar in European cooking, where it is often treated as a versatile everyday vegetable.
The crisp flesh has a mild, slightly sweet flavour reminiscent of cabbage. In Central Europe it is commonly eaten raw in salads or slaws, as well as cooked in soups, stews and simple side dishes; elsewhere, thin slices also make an easy snack or addition to a salad. Kohlrabi is low in calories and provides fibre and vitamin C. Peel away the tougher outer layer before eating, and use the leaves like other cooking greens.
Kohlrabi Nutrition Facts
Selected: 100 g
27
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
B6
0.15mg · 9% DV
B1
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
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.
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 27 calories in 100 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.
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
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Kohlrabi
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Frequently Asked Questions About Kohlrabi
What does kohlrabi taste like?
Kohlrabi tastes mildly sweet and crisp, with a flavor often compared to broccoli stems or cabbage. The bulb is especially crunchy raw, while cooking makes it softer and brings out a more mellow, cabbage-like taste.
How do you eat kohlrabi?
You can eat kohlrabi raw or cooked. Peel and slice the bulb for salads, slaws, or a crunchy snack, or roast, steam, stir-fry, or add it to soups. Its leaves are edible too.
Do you have to peel kohlrabi?
Usually, yes: peel kohlrabi because its outer skin can be tough and fibrous, particularly on larger bulbs. Use a sturdy peeler or knife, and trim away the small root-like projections before slicing or cooking it.
Can you eat kohlrabi raw?
Yes, kohlrabi is delicious raw once peeled. Slice or grate the crisp bulb into salads and slaws, or serve it as a snack with a dip. Its mild flavor also works well with citrus and herbs.
Are kohlrabi leaves edible?
Yes, kohlrabi leaves are edible and can be cooked much like collard greens, kale, or spinach. Wash them well, remove any especially tough stems, then sauté them or add them to soups and stews.
How do you cook kohlrabi?
Kohlrabi can be roasted, steamed, boiled, or sautéed after peeling and cutting it into pieces. Roasting gives the bulb browned edges, while steaming keeps its flavor mild. Add the leaves separately, since they may cook faster.
Is kohlrabi the same as a turnip?
No, kohlrabi and turnips are different vegetables. Kohlrabi is a swollen stem that grows above ground and belongs to the cabbage family; a turnip is a root vegetable. Their textures and flavors differ, too.
Can you eat kohlrabi greens, or only the bulb?
You can eat both the kohlrabi bulb and its greens. The bulb is commonly peeled and eaten raw or cooked, while the leaves are best washed and cooked like other leafy greens; discard any wilted or damaged leaves.
How do you choose a good kohlrabi?
Choose kohlrabi bulbs that feel firm and heavy for their size, without soft spots, cracks, or shriveling. Smaller bulbs are often more tender and less woody. If the leaves are attached, look for fresh, unwilted greens.
How should you store kohlrabi?
Store unwashed kohlrabi in the refrigerator, ideally with the leaves separated from the bulb so they do not draw moisture from it. Keep the greens refrigerated too, and use cut or peeled pieces promptly in a covered container.
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Nutrition data compiled from USDA FoodData Central and scientific sources.