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 Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
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 Immune System Support
Vitamin C
83.7mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Kohlrabi (Raw) for Immune System Support
- 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:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
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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