What is Kohlrabi (Raw)?

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.

Key Highlights

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

Kohlrabi (Raw) Nutrition Facts

Nutrition values per 135 g (135g)

Nutrient	Amount	% Daily Value*
Calories	36	-
Total Fat	0g	0%
Saturated Fat	0g	0%
Cholesterol	mg	0%
Sodium	mg	0%
Total Carbohydrates	8.4g	3%
Dietary Fiber	4.9g	18%
Sugars	0g	-
Protein	2.3g	5%
Vitamins
Vitamin C	83.7mg	0%
Folate	21.6mcg	0%
Vitamin B6	0.2mg	0%
Minerals
Potassium	473mg	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Kohlrabi (Raw)

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

Kohlrabi (Raw) for Your Health Goals

Discover how Kohlrabi (Raw) can support your specific nutrition and health goals:

🎯

Kohlrabi (Raw) for Immune Health

Exceptionally high vitamin C supports immunity

Relevance: 9.4/10

⚖️

Kohlrabi (Raw) for Weight Loss

Extremely low calorie and high fiber

Relevance: 9.1/10

🦠

Kohlrabi (Raw) for Gut Health

High fiber supports digestive health

Relevance: 8.6/10

🎯

Kohlrabi (Raw) for Anti Aging

Glucosinolates may reduce cancer risk

Relevance: 8.2/10

❤️

Kohlrabi (Raw) for Heart Health

Potassium and fiber support cardiovascular health

Relevance: 7.7/10

How to Select & Store Kohlrabi (Raw)

🏠 Storage Tips

Store in refrigerator for up to 1 week
Remove leaves which draw moisture from bulb
Both bulb and young leaves edible
Choose small to medium bulbs for best texture - large can be woody
Peel thick skin before eating

Best Ways to Eat Kohlrabi (Raw)

Quick Recipe Ideas

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

Track Kohlrabi (Raw) in Your Diet

Use Nutrivio to log Kohlrabi (Raw) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.