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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
4.9gSupports weight loss by providing essential fiber
Protein
2.3gSupports weight loss by providing essential protein
Best Ways to Eat Kohlrabi (Raw) for Weight Loss
- 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:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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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