Kohlrabi (Raw) Overview
Kohlrabi is a cruciferous vegetable related to cabbage providing exceptional vitamin C and unique glucosinolates with cancer-protective properties. This mild-tasting vegetable is very low in calories while being rich in fiber, potassium, and antioxidants. Kohlrabi supports immune health, digestion, and may reduce chronic disease risk.
Why Kohlrabi (Raw) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Kohlrabi (Raw) Nutrition Facts
Per 135g (1 cup cubed)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 36 | — |
| Protein | 2.3g | 5% |
| Total Carbohydrates | 8.4g | 3% |
| Dietary Fiber | 4.9g | 18% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 473mg | % |
| vitaminC | 83.7mg | % |
| folate | 21.6mcg | % |
| vitaminB6 | 0.2mg | % |
GI: 15 ()
Key Nutrients in Kohlrabi (Raw) for Gut Health
Fiber
4.9gSupports gut health by providing essential fiber
Best Ways to Eat Kohlrabi (Raw) for Gut Health
- Eat raw for maximum vitamin C and crunch
- Spiralize into noodles for low-carb option
- Add to slaws and salads
- Roast with olive oil and herbs
- Steam and mash like potatoes
- Slice thin for crudités
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Kohlrabi (Raw) Health Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
- Supports immune function
- May reduce inflammation
- Cruciferous vegetable linked to longevity
Important Considerations
- High in vitamin K - may interfere with blood thinners
- Cruciferous vegetables may affect thyroid in large amounts
- May cause gas and bloating in some
- Contains goitrogens - caution for hypothyroidism
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