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Kohlrabi stew with olive oil Calories
Olive-oil vegetable stew, fiber-rich
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kohlrabi stew with olive oil (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 12.2 g of carbs, 2.5 g of protein, 8.6 g of fat and 5.2 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Kohlrabi stew with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
2.5g
· 5% DV
Fat
8.6g
· 11% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 7% · Fat 57%
Kohlrabi stew with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 5.2 g | 19% |
| Protein | 2.5 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 Serving of Kohlrabi stew with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 1 piece (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 2 piece (medium) | 180 g | 130 kcal |
| 1 cup (medium) | 200 g | 144 kcal |
| 1 serving (large) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Kohlrabi stew with olive oil
How do you make Kohlrabi stew with olive oil?
Kohlrabi stew with olive oil is made by gently cooking peeled, chopped kohlrabi with onion and olive oil. Add a little water and, if you like, carrot or potato; cook until tender and finish with lemon.
What does Kohlrabi stew with olive oil taste like?
Kohlrabi stew with olive oil tastes mild, gently sweet and savory, with a texture like a tender turnip or broccoli stem. Olive oil and onion add richness, while lemon gives the finished stew a brighter flavor.
Do you eat Kohlrabi stew with olive oil hot or cold?
Kohlrabi stew with olive oil can be served warm or chilled. Like many olive-oil vegetable dishes, its flavors settle as it rests, so it also works well made ahead and served cold as part of a meal.
What should you serve with Kohlrabi stew with olive oil?
Kohlrabi stew with olive oil pairs well with crusty bread, rice, or bulgur, which soak up its savory juices. A simple yogurt accompaniment or a crisp salad makes the meal feel more complete.
Do you peel kohlrabi for Kohlrabi stew with olive oil?
Yes, peel the kohlrabi before making Kohlrabi stew with olive oil. Its outer skin can be tough and fibrous, especially on larger bulbs; cut away the skin and woody base, then chop the tender flesh.
Can you use kohlrabi leaves in Kohlrabi stew with olive oil?
Yes, tender kohlrabi leaves can go into Kohlrabi stew with olive oil. Wash them carefully, chop them, and stir them in near the end of cooking so they soften without becoming overly limp.
Can you make Kohlrabi stew with olive oil without tomato?
Yes, Kohlrabi stew with olive oil is often made without tomato, letting the kohlrabi and olive oil remain the main flavors. Onion, carrot, and a squeeze of lemon add flavor without turning it into a tomato-based stew.
How long does Kohlrabi stew with olive oil keep in the fridge?
Kohlrabi stew with olive oil keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat.
Can you freeze Kohlrabi stew with olive oil?
Yes, Kohlrabi stew with olive oil can be frozen, but the kohlrabi may turn softer and release water after thawing. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat thoroughly.
Can you substitute turnips in Kohlrabi stew with olive oil?
Yes, turnips can replace kohlrabi in Kohlrabi stew with olive oil, though the flavor will be sharper and more peppery. Cut them into similar-sized pieces and check tenderness as they cook, since texture can vary.
Kohlrabi stew with olive oil Vitamins & Minerals
Vitamins
Vitamin C
50.4mg · 56% DV
Vitamin K
21.6µg · 18% DV
Vitamin E
2.34mg · 16% DV
B6
0.22mg · 13% DV
Minerals
Sodium
324mg · 14% DV
Potassium ⭐
450mg · 13% DV
Manganese
0.25mg · 11% DV
Copper
0.09mg · 10% DV
Kohlrabi stew with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kohlrabi stew with olive oil
To burn the 130 calories in 1 serving (medium) (180 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 stew with olive oil?
Kohlrabi stew with olive oil is a home-style Turkish dish in which kohlrabi is gently cooked with olive oil and usually onion; some versions include other vegetables such as carrot. It belongs to the Turkish tradition of olive-oil vegetable dishes, often served at room temperature or chilled. Enjoy it as a light meal or alongside other dishes, with bread or rice to make the plate more substantial.
Kohlrabi has a mild, slightly sweet, cabbage-like flavour that softens as it cooks, while the olive oil gives the stew a rounded finish. It provides fibre, with 2.9 g per 100 g. A squeeze of lemon and a little fresh dill make a bright, simple finishing touch.
How Nutritious Is Kohlrabi stew with olive oil?
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 stew with olive oil 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 Kohlrabi stew with olive oil Contain Allergens?
No known major allergens
Which Diets Is Kohlrabi stew with olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kohlrabi stew with olive oil Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.94g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.