Kohlrabi, belonging to the cabbage family, is packed with a variety of nutrients. Read on to know the health benefits of eating Kohlrabi & explore its high nutritional value as well.

Benefits Of Kohlrabi

Kohlrabi belongs to the cabbage family and is native to Northern Europe. Kohlrabi means "cabbage turnip" in German. This vegetable was first described by a European botanist in 1554. By the end of 16th century, it was known in Germany, England, Spain, Italy, Tripoli, and the eastern Mediterranean region. In flavor, kohlrabi is very close to white turnips, though the former is more delicate. The vegetable is about the size of an orange and can be easily recognized by its peculiar shape. The large leaves attached to its bulbous base are also edible and rich in nutrients. Kohlrabi is available in two types, green and purple. The green kohlrabi should be light in color, while the purple Kohlrabi should be deep-colored. Read the article to know some amazing health benefits of eating kohlrabi and explore its nutritional value as well.
Nutritional Value of Kohlrabi
Amount of Kohlrabi: 1 cup
Total Weight of Kohlrabi: 135 g
Basic Components
2 gm
123 gm
1.4 gm
Dietary Fiber
4.9 gm
8.4 gm
3.5 gm
0.1 gm
Fatty Acids
Omega-3 fatty acids
35.1 mg
Omega-6 fatty acids
27.0 mg
Vitamin C (Ascorbic Acid)
83.7 mg
Vitamin E (Tocopherols)
0.6 mg
Vitamin A (beta carotene)
48.6 IU
Vitamin B5 (Pantothenic Acid)
0.2 mg
21.6 mcg
Vitamin B6
0.2 mg
Vitamin B1 (Thiamin)
0.1 mcg
Vitamin B3 (Niacin)
0.5 mg
16.6 mg
Vitamin K
0.1 mcg
0.5 mg
32.4 mg
25.6 mg
62.1 mg
473 mg
27.0 mcg
0.2 mg
0.2 mg
0.9 mcg
Nutrition & Health Benefits Of Eating Kohlrabi
  • Kohlrabi is an excellent source of vitamin C and potassium. It also contains good quantities of vitamin B6, folic acid, magnesium and copper.
  • The leaves of Kohlrabi are rich in vitamin A. As such, they are very good for the health of our eyes.
  • Kohlrabi improves the circulation of energy in our body and also eases stagnancy.
  • It is effective against edema, candida, and viral conditions, as it is known to reduce damp conditions.
  • Kohlrabi helps to stabilize the levels of sugar in the blood and is helpful in alleviating health conditions, such as hypoglycemia and diabetes.
  • It is also helpful in reducing weight, as it is low in calories. At the same time, the fiber content in kohlrabi is very high.
Cooking Tips
  • Choose smooth kohlrabi that is free of spots. Leaves should be firm and rich in color.
  • Kohlrabi can be peeled before or after cooking, though the peel is easy to remove once cooked.
  • To eat raw kohlrabi, remove the stem and peel thoroughly. Remove the fibrous coating under the skin as well.
  • Raw kohlrabi is eaten with a dip, vinegar or in a salad. The flesh can be used like turnip and the leaves like spinach.
  • It can be added to soups and stews when cooked. Kohlrabi can also steamed and drizzled with lemon juice and melted butter, before eating.

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