Scientific name: Brassica oleracea (Gongylodes Group). Like most vegetables, it is nutritionally dense, meaning it is low in calories but high in nutrients. Explanation: This food contains more Vitamin C than 89% of foods. You can eat both the stem and the leaves of this vegetable. All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation (16, 17, 18). 100 grams of Cooked Kohlrabi contain 6.69 grams of carbohydrates, 1.1 grams of fiber, 1.8 grams of protein, 21 milligrams of sodium, and 90.3 grams of water. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. It is delicious steamed, sautéed, roasted, stuffed, creamed, in soup or stew, and eaten raw. Finally, a high-fiber diet may protect against heart disease. Dietary Fiber 1 … Foods that are nutritious without being filling are considered better choices for healthy weight gain. All rights reserved. CALORIC RATIO PYRAMID™ Everyone knows that vegetables are good for your health, but some truly stand out from the rest. There are 29 calories in 100 g of cooked kohlrabi. Besides that, a cup of kohlrabi contains over … Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Brad likes to thinly shave the peeled, raw bulbs into matchsticks (you can use a mandoline for help with this) and toss them into a slaw. What next? Cruciferous Vegetables: Health Benefits and Recipes, The 11 Best Ways to Improve Your Digestion Naturally, 5 Diabetes-Friendly Vegetable Soup Recipes, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. This is a great way to get kids to eat their kohlrabi! Peel 6 kohlrabi and cut into 1-inch wedges; toss with 2 tablespoons olive oil, 3/4 teaspoon kosher salt and a pinch of cayenne on a rimmed baking sheet. This article reviews kohlrabi, including its nutrients, benefits, and many uses. Both have a pale green, almost ivory colored, flesh inside. 1 cup (135 grams) of kohlrabi ( 3, 4) contains: 36 calories 8.4 grams carbohydrates 2.6 grams protein 0 grams fat 4.9 grams fiber 83.7 milligrams vitamin C (140 percent DV) 472 milligrams potassium (13.5 percent DV) 0.2 milligrams B6 (10 percent … Kohlrabi is high in fiber. Calorie breakdown: 3% fat, 76% carbs, 21% protein. Pour the olive oil into a skillet and heat it over medium-high heat for 1 to 2 … In addition, this crisp, sweet-tasting vegetable supplies a good amount of vitamin E, which is unusual considering that vitamin E is mainly found in high-fat foods. Sturdy kohlrabi leaves stand in for the traditional grape leaves in this riff on the classic beef-and-rice stuffed Greek appetizer—and use the rest to make a delicious side slaw. Nutrition facts for Kohlrabi, without salt, drained, boiled, cooked, recommended daily values and analysis. Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it is slightly sweeter. Raw or Cooked: It can be shredded and added to a slaw or sliced and added to a tossed salad! Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). A long-term study in 1,226 women aged 70 or older found that eating a diet rich in cruciferous vegetables was associated with a 13% lower risk of death from heart disease for every 10-gram increase in fiber intake per day (25). Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. User Agreement (updated 5/25/18) copycopy copycopy. Search the database of over 200,000 foods. There are 36 calories in 1 cup of Kohlrabi. Data contents chart for nutritionists. If you've ever passed by kohlrabi at the farmer's market, you may have mistaken it for a radish, a giant Brussels sprout, or even a rutabaga.Sometimes referred to as a German turnip, kohlrabi comes from the Brassica oleracea family, which includes broccoli, cauliflower, kale, collard greens, and Brussels sprouts.It's a cool-weather crop that's at its best from early fall through spring. It has a delicious little taste of fresh hazelnuts. Add to Tracking Add to Compare Create Recipe Add to My Foods. More importantly, although there are several foods (11%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Fresh kohlrabies should have a crunchy texture and impart rich flavor. Both its bulb and leaves can be eaten raw or cooked and serve as easy swaps in many recipes. Kohlrabi, raw . Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Can't find it? 11.0 grams carbs. Sodium 21 mg % 1. It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8, 9). Spread kohlrabi … It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese. Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese.The bad: A large portion of the calories in this food come from sugars. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Here is detailed information about goitrogens and their health effects. Can't find it? You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. Kohlrabi: nutrition Kohlrabi is low in calories, and is a rich source of vitamin C. Kohlrabi also provides fiber, vitamin B6, and a substantial amount of potassium. Furthermore, it’s rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production (7). Kohlrabi, cooked, boiled, drained, with salt Nutrition - BellaOnline Nutrition Database - BellaOnline is committed to helping our visitors become healthy and happy. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. Around The Web. Detailed nutritional values of Kohlrabi, boiled, cooked, drained, with salt. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). Protein quality is dependent on having all the essential amino acids in the proper proportions. Kohlrabi: nutrition facts and health benefits. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi ... Kohlrabi, cooked, boiled, drained, with salt. 2,000 calories a day is used for general nutrition advice. Tweet on Twitter. Kohlrabi Nutrition Facts. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. What’s more, fiber is the main fuel source of healthy gut bacteria, such as Bifidobacteria and Lactobacilli. Kohlrabi nutrition. Nutrition Facts. Share on Facebook. View More Results. Stir-Fried Warm up the oil. Look for fresh leaves, which indicate recent harvest, and a firm bulb. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Meanwhile, its leaves can be added to a salad, sautéed in a stir fry, or added to soups. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Kohlrabi, cooked, boiled, drained, without salt, ESTIMATED GLYCEMIC LOAD™ Find out why you should add them to your diet. Get full nutrition facts and other common serving sizes of Kohlrabi including 1 slice and 1 oz. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 11242 found in category Vegetables and Vegetable Products. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Julienne or grate it into your salad for a great crunch and a fresh but slightly spicy flavor. One cup (135 grams) of raw kohlrabi provides (2): The vegetable is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health (3, 4, 5, 6). A botanist mentions the 1 st records of Kohlrabi in 1554. pHresh Product’s opinions and ratings are based on weighted… I diced the Kohlrabi and added it to diced carrots, celery, fennel, scallions, minced garlic and ginger and then boiled it in vegetable broth and some lite soy sauce until the veggies were half way tender… then I added spaghetti, more liquid (water or broth) and pulled cooked chicken breasts… season it a little with pepper and boiled until spaghetti was cooked.. then stir in cilantro… Kohlrabi, also known as knol-khol or German Turnip, is a stout, round, tuberous vegetable in the Brassica family, the large family which also includes cabbage, broccoli, cauliflower, kale, collard greens, and brussels sprouts.This stem vegetable is native to Europe. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, without salt). Kohlrabi can be eaten raw as well as cooked. Trans Fat 0 g. Cholesterol 0 mg % 0. Online analysis information with non-nutrients and nutrients composition facts table for item No. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. Kholrabi is a perennial, cool season vegetable. What’s more, the bulb can replace crunchy vegetables like broccoli, cabbage, radishes, and potatoes, while the leaves can be used in place of kale, spinach, or other greens. It is prepared with its leaves and served with light gravy and consumed with rice. It’s always white-yellow on the inside (1). Try these 5 recipes packed with non-starchy vegetables, protein, and fiber. Kohlrabi has been developed in the cooler climates, In America by the 1800’s, in England by 1837 and in Ireland 1734. A close cousin of cabbage and kale, kohlrabi has a very distinct appearance—the large bulb (which looks like a root, but is actually a stem!) It is also low in sugar, which is fantastic. ... Cooked Kohlrabi (Fat Not Added in Cooking) Trader Joe's Kohlrabi Salad Blend. There are 36 calories in 1 cup of Kohlrabi. If you want to experiment with new vegetables, kohlrabi is an easy, versatile ingredient to add to your recipes. It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses. Kohlrabi, cooked, boiled, drained, without salt Nutrition - BellaOnline Nutrition Database - BellaOnline is committed to helping our visitors become healthy and happy. Nutrition Facts. Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). It’s also a good source of potassium, fiber, and vitamin B6. 1 cup slices. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) ... Kohlrabi, cooked, boiled, drained, with salt. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. It has a long leafy stem and round bulb that’s usually purple, pale green, or white. Similarly it is relatively rich in Fiber, Potassium, Copper and Folate, food Kohlrabi Glycemic index (GI) Kohlrabi is a vegetable that’s related to the cabbage family. Kohlrabi is a nutritional dynamo. View More Results. Around The Web. Calories 33 % Daily Value * Total Fat 0 g % 0. Cooked, boiled, drained, with salt. The leaves of the plant are also edible and similar to kale in flavor and texture. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Soup is a diabetes-friendly way to get tons of vegetables into your diet. Food details for KOHLRABI,CKD,BLD,DRND,W/SALT in different kinds of quantities, amounts or measurements. On top of this, it is a great source of dietary fibre, vitamin C, vitamin B6, potassium, copper, and manganese. Raw kohlrabi bulbs can be chopped or grated into a salad or enjoyed as a crunchy snack with hummus. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity (20, 21). Kohlrabi can be eaten raw as well as cooked. Enter your own food. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Kohlrabi, cooked, boiled, drained, without salt, PROTEIN QUALITY Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 … Kohlrabi along with its antioxidant properties is also a source of vitamin C; it provides up … 0.0 grams saturated fat. You can easily calculate the calorie and nutritional values of Kohlrabi, cooked, boiled, drained, without salt for different amounts (cup slices) by clicking on the CALCULATE button. 47.8 calories. Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables. Enter your own food. Vitamin C is vital for many important processes in your body, and citrus fruits aren't the only way to get enough of it. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Kohlrabi, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ Also, its high fiber content supports a healthy gut microbiome. Here are 14 of the healthiest vegetables on the…. Kohlrabi, Cooked, Boiled, Drained, With Salt with a serving size of 100 grams has a total of 29 calories with 0.11 grams of fat. Shred it and mix with an egg … (updated 5/25/18). Kohlrabi is an essential part of the Kashmiri diet and one of the most commonly cooked foods. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. It contains both soluble and insoluble fiber. Still, you may want to peel its skin if you find it too tough. All parts of the kohlrabi can be eaten, both raw and cooked. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Kohlrabi, Cooked Nutritional Value And Analysis. can be either green, white, or purple, and is crowned with spindly stalks that culminate in large, floppy leaves (it reminds us of the golden snitch from the Harry Potter movies). vitamin A, 43.4 mg. vitamin C, 11.3 mcg folic acid, and 16.8 mg. calcium. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Kohlrabi, cooked, boiled, drained, without salt. Deficiency in this nutrient is linked to a weakened immune system (31, 32). Raw kohlrabi makes for a special addition to crudites and adds snap to a salad. Kohlrabi nutrition facts. The good: This food is very low in Saturated Fat and Cholesterol. Vitamin content for that same one-half cup includes 25 I.U. The nutrient-dense stem also contains high amounts of phosphorus, magnesium, calcium, and iron. One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. SUMMARY. The nutrients in kohlrabi may support your immune system. Although we love using brown rice whenever we can, it's important to use the quicker-cooking white rice here to retain moisture and keep the beef from overcooking. Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. ... With a sweet flavor, it is eaten raw or cooked. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements (19). 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