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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
4.9gSupports heart health by providing essential fiber
Potassium
473mgSupports heart health by providing essential potassium
Best Ways to Eat Kohlrabi (Raw) for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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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