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Kohlrabi

Vegetable

Kohlrabi

Kohlrabi is a low-calorie, high-fiber cruciferous vegetable with a bulbous stem and a mild, sweet-peppery flavor.

Kohlrabi is a cruciferous vegetable related to cabbage, broccoli, and kale, characterized by its bulbous stem and edible leaves, offering a mild, sweet, and peppery flavor similar to broccoli stems or radishes.

high-volume low-calorie cruciferous vegetable

Typical serving · 135g

Common varieties · Green Kohlrabi, Purple Kohlrabi, White Kohlrabi, Gigante, Kossak

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Kohlrabi is a low-energy-density, high-water cruciferous vegetable with a slow digestion rate due to its substantial fiber content. It provides a moderate protein-to-calorie ratio and minimal fat. As a minimally processed whole food, it retains its cellular integrity and phytonutrient profile, including glucosinolates, which support satiety and metabolic health.

Varieties: Green Kohlrabi · Purple Kohlrabi · White Kohlrabi · Gigante · Kossak

#kohlrabi#cruciferousvegetables#lowcarbvegetables#weightlossfoods#highfiberfoods#lowglycemic#vitaminc#ketovegetables#rawvegetables

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

27kcal

Density 0.27 kcal/g

Protein

1.7g

Carbs

6.2g

Fat

0.1g

Fiber

3.6g

Sugar

2.6 g

Sodium

20 mg

Potassium

350 mg

Glycemic index

15

Glycemic load

1

Water content

91%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Fiber

    high

    Promotes digestive health and slows glucose absorption

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

  • Glucosinolates

    moderate

    Cruciferous compounds that support cellular health

Wellness map

Health scores & processing

Weight loss
95
Satiety
85
Blood sugar
95
Gut health
85
Heart health
80
Fitness
70
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw kohlrabi is an unprocessed whole food. Processing is limited to washing, peeling, and cutting.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Kohlrabi is generally safe with low contamination risk. The thick skin protects the edible interior from most pesticide residues and soil pathogens.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • E. coli
  • Soil-borne pathogens

Safer choices

Organic kohlrabi reduces pesticide exposure risk.

Prep tips

Wash thoroughly under running water and peel the thick outer skin before consuming to remove surface residues and tough fibers.

Standard agricultural residue monitoring applies.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density and high water content allow for large portion sizes with minimal calories, promoting a caloric deficit.

  2. Blood sugar

    Very low glycemic index and load prevent blood sugar spikes, making it highly suitable for glucose management.

  3. Fitness & energy

    Not a primary fuel source due to low calories, but useful for adding volume and crunch to meals without adding heavy macros.

  4. Gut health

    High fiber content supports bowel regularity and feeds beneficial gut bacteria, while glucosinolates may offer protective effects.

  5. Processing quality

    A whole, unprocessed food that retains its full nutrient matrix and cellular structure.

  6. Food safety

    Low risk of contamination; peeling removes the majority of potential pesticide residues and soil contaminants.

  7. Common mistakes

    Overcooking kohlrabi makes it mushy and diminishes its vitamin C content; peeling too thinly leaves tough, woody fibers intact.

  8. Best preparation

    Raw in slaws, roasted to caramelize natural sugars, or lightly steamed to retain crunch and nutrients.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-carb potato substitute

    Use roasted or mashed kohlrabi as a lower-calorie, lower-carb alternative to potatoes.

  • High-volume eating

    Add raw kohlrabi to salads or slaws to increase meal size and satiety without adding significant calories.

  • Crunchy healthy snack

    Cut into sticks and served with hummus or dip for a hydrating, fiber-rich snack.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and carbohydrates
  • High water and fiber content maximizes satiety
  • Rich source of vitamin C and potassium
  • Contains beneficial glucosinolates
  • Versatile for both raw and cooked preparations

Trade-offs

  • Thick skin requires peeling, which creates waste
  • Large bulbs can become woody and tough
  • Not a significant source of protein or healthy fats
  • Can cause gas or bloating in sensitive individuals due to fiber and cruciferous compounds

Fit check

Who is it for?

Great match

  • weight loss
  • low-carb diets
  • blood sugar management
  • high-volume eating

Consider alternatives

  • high-calorie bulking
  • low-FODMAP diets
  • those seeking quick pre-workout energy

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Kohlrabi

    This food

    Kohlrabi

    VS85% alike
    Turnip

    Compare with

    Turnip

    Kohlrabi is sweeter and higher in vitamin C, while turnips are slightly lower in carbs and have a more peppery bite.

    Kohlrabi is sweeter and higher in vitamin C, while turnips are slightly lower in carbs and have a more peppery bite.

    Kohlrabi vs Turnip
  • Kohlrabi

    This food

    Kohlrabi

    VS60% alike
    Potato

    Compare with

    Potato

    Kohlrabi provides a low-carb, low-calorie alternative to potatoes, which offer more energy and satiety for athletes.

    Kohlrabi provides a low-carb, low-calorie alternative to potatoes, which offer more energy and satiety for athletes.

    Kohlrabi vs Potato
  • Kohlrabi

    This food

    Kohlrabi

    VS90% alike
    Broccoli Stems

    Compare with

    Broccoli Stems

    Kohlrabi and broccoli stems are nearly identical in texture and nutrition, but kohlrabi is sweeter and easier to peel.

    Kohlrabi and broccoli stems are nearly identical in texture and nutrition, but kohlrabi is sweeter and easier to peel.

    Kohlrabi vs Broccoli Stems
  • Kohlrabi

    This food

    Kohlrabi

    VS75% alike
    Radish

    Compare with

    Radish

    Kohlrabi is larger and milder than radishes, offering more fiber per serving, while radishes provide a sharper flavor.

    Kohlrabi is larger and milder than radishes, offering more fiber per serving, while radishes provide a sharper flavor.

    Kohlrabi vs Radish
  • Kohlrabi

    This food

    Kohlrabi

    VS85% alike
    Cauliflower

    Compare with

    Cauliflower

    Cauliflower is more versatile for low-carb rice and mash, but kohlrabi offers a superior crunch for raw snacking.

    Cauliflower is more versatile for low-carb rice and mash, but kohlrabi offers a superior crunch for raw snacking.

    Kohlrabi vs Cauliflower
  • Kohlrabi

    This food

    Kohlrabi

    VS70% alike
    Carrot

    Compare with

    Carrot

    Kohlrabi is lower in sugar and carbs than carrots, making it better for blood sugar, while carrots provide more beta-carotene.

    Kohlrabi is lower in sugar and carbs than carrots, making it better for blood sugar, while carrots provide more beta-carotene.

    Kohlrabi vs Carrot
  • Kohlrabi

    This food

    Kohlrabi

    VS80% alike
    Cabbage

    Compare with

    Cabbage

    Cabbage is leafier and slightly higher in vitamin K, while kohlrabi offers a crisp, apple-like texture and more vitamin C.

    Cabbage is leafier and slightly higher in vitamin K, while kohlrabi offers a crisp, apple-like texture and more vitamin C.

    Kohlrabi vs Cabbage
  • Kohlrabi

    This food

    Kohlrabi

    VS65% alike
    Rutabaga

    Compare with

    Rutabaga

    Kohlrabi is lower in calories and carbs than rutabaga, which provides denser energy and a starchier texture for roasting.

    Kohlrabi is lower in calories and carbs than rutabaga, which provides denser energy and a starchier texture for roasting.

    Kohlrabi vs Rutabaga
  • Kohlrabi

    This food

    Kohlrabi

    VS75% alike
    Jicama

    Compare with

    Jicama

    Jicama is slightly sweeter and higher in inulin fiber, while kohlrabi is lower in carbs and richer in vitamin C.

    Jicama is slightly sweeter and higher in inulin fiber, while kohlrabi is lower in carbs and richer in vitamin C.

    Kohlrabi vs Jicama
  • Kohlrabi

    This food

    Kohlrabi

    VS70% alike
    Celery Root

    Compare with

    Celery Root

    Kohlrabi is lighter and sweeter, whereas celeriac has an earthy flavor and more carbohydrates, making it better for mashing.

    Kohlrabi is lighter and sweeter, whereas celeriac has an earthy flavor and more carbohydrates, making it better for mashing.

    Kohlrabi vs Celery Root

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is kohlrabi good for weight loss?

    Yes, it is very low in calories and high in fiber and water, which helps you feel full without overconsuming calories.

  • Can diabetics eat kohlrabi?

    Yes, it has a very low glycemic index and load, meaning it will not cause significant blood sugar spikes.

  • Is kohlrabi keto-friendly?

    Yes, with only about 2.6g of net carbs per 100g, it easily fits into a low-carb or ketogenic diet.

  • Do you need to peel kohlrabi?

    Yes, the outer skin can be tough and woody, especially on larger bulbs, so peeling is recommended before eating.

  • What does kohlrabi taste like?

    It has a mild, sweet, and slightly peppery flavor, often described as a cross between broccoli stems, cabbage, and radish.

  • Can you eat kohlrabi raw?

    Yes, raw kohlrabi is crisp and refreshing, making it excellent for salads, slaws, or dipping.

  • Is kohlrabi a root vegetable?

    No, the edible bulb is actually a swollen stem that grows above ground, unlike true root vegetables like carrots or potatoes.

  • Which is healthier, kohlrabi or potatoes?

    Kohlrabi is much lower in calories and carbohydrates and higher in fiber, making it a better choice for weight loss and blood sugar control than potatoes.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

95

Food safety

85

Comparisons