Kohlrabi: nutrition facts and health benefits. Amount of Caffeine in Kohlrabi: How much Calcium is in Kohlrabi? Amount of Phenylalanine in Kohlrabi: How much Valine is in Kohlrabi? Add to meal. We tend to cook mostly the bulb, but the leaves and stems are also edible. (updated 5/25/18). Protein quality is dependent on having all the essential amino acids in the proper proportions. Kohlrabi is delicious served with cheese, curry, Dijon mustard, garlic, ginger, potatoes, rice wine, roasted meats, sesame oil, or soy sauce. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. Its leaves and stems are slightly crunchy and cook similarly to collard greens. While the entire vegetable is edible raw or cooked, the small, young kohlrabi, about 1 1/2 to 2 inches (3.5 to 5 cm) in diameter, is ideal for its flavor and texture. It is prepared with its leaves and served with light gravy and consumed with rice. 19:- KohlRabi Could Help Reduce Your Risk of Alzheimer’s Eating green vegetables like kohlrabi may help in reducing the risk of Alzheimer’s. clicking our Amazon buttons will give us a little referral bonus. Our peppery kohlrabi slaw has it all – vibrant colours, a little bit of heat and plenty of crunch. Cooked kohlrabi contains 6.7 grams of carbohydrates per every 100 grams. Note: Any items purchased after You have 29 calories from 100 grams of Kohlrabi, cooked, boiled, drained, with salt, the 1% of your total daily needs. How to cook kohlrabi. 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 Start Now Kohlrabi, Cooked, Boiled, Drained, With Salt Nutritional Value And Analysis Kohlrabi, cooked, boiled, drained, without salt . Amount of Folate in Kohlrabi: How much Choline is in Kohlrabi? By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Kohlrabi, cooked, boiled, drained, without salt, NUTRITION DATA'S OPINION It contains 0.11 grams of fat and 0 mg of Cholesterol. Kohlrabi leaves are low in calories and fats and are cholesterol -free so they make great weight-loss food. Nutrition Facts: Serving Size 1 cup, sliced (165g) Amount Per Serving: Calories from Fat 2: Calories 48 % Daily Values* Total Fat 0g: 0% Saturated Fat 0g: 0% Cholesterol 0mg: 0% Sodium 35mg: 1% Total Carbohydrate 11g: 4% Dietary Fiber 2g: 7% Sugars 5g: Protein 3g: Vitamin A 1%: Vitamin C 149%: Calcium 4%: Iron 4%: Approximate pH Level: +5.8. 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 . Amount of Vitamin B6 in Kohlrabi: How much Vitamin B12 is in Kohlrabi? Halki Diabetes Remedy is an effective way to cure diabetes. Amount of Retinol in Kohlrabi: How much Lycopene is in Kohlrabi? If you are looking for a natural remedy, this is the best choice for maintaining a healthy blood sugar level. What Use of and/or registration on any portion of this site constitutes acceptance of our - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Diabetes is one of the worst diseases that drastically hinder people’s health. CarbsKohlrabi is rich in the healthy kinds of carbs most folks should get more of. Search the database of over 200,000 foods. In this recipe, we simply: peel the kohlrabi; add olive oil and season it; oven roast it to tender-crisp perfection (recipe below). Potassium is one of the key ingredients that the body require to function properly. 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. 2,000 calories a day is used for general nutrition advice. Kholrabi is a perennial, cool season vegetable. 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. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Kohlrabi is a good source of fibre, vitamin C, potassium, and various health-promoting phytochemicals that help fight off inflammation and oxidative stress. ... Cooked Kohlrabi (Fat Not Added in Cooking) Trader Joe's Kohlrabi Salad Blend. Photo about poultry meat with cooked kohlrabi. Add to Tracking Add to Compare Create Recipe Add to My Foods. There are 36 calories in 1 cup of Kohlrabi. Important nutritional characteristics for Kohlrabi. Pour the olive oil into a skillet and heat it over medium-high heat for 1 to 2 … 11 Amazing Benefits of Vitamin C. August 2, 2020 . Calories: 19, Fat: 1g, Carbs: 3g, Protein: 1g, Fiber: 2g. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. FOOD & NUTRITION; Health A-Z; Essential Oils; Beverage; Wellness; Natural Beauty; Tag: kohlrabi nutrition cooked. Kohlrabi is often called a root even though it is technically a stem and is favored for its crunchy and sweet flavor, utilized in both raw and cooked applications. Kohlrabi Cooked, boiled, drained, with salt 1 cup slices 47.8 calories 11.0 grams carbs 0.2 grams fat 3.0 grams protein 1.8 grams fiber 0 mg cholesterol 0.0 grams saturated fat 424.0 mg sodium 4.6 grams sugar 0 grams trans fat Can't find it? There are 29 calories in 100 g of cooked kohlrabi. Amount of Niacin in Kohlrabi: How much Folate is in Kohlrabi? Both have a pale green, almost ivory colored, flesh inside. What next? Amount of Vitamin D IU in Kohlrabi: How much Vitamin E is in Kohlrabi? 7,620,531. Add to Tracking Add to Compare Create Recipe Add to My Foods. According to USDA's Nutrition Facts data for kohlrabi, one ounce of this relatively unknown cruciferous vegetable provides a whopping 29 percent of the Daily Value (DV) for vitamin C. By contrast, an equal-sized serving of red cabbage or fresh oranges provides 27% or … The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. One cup of raw kohlrabi contains 8 grams of carbohydrate, 3.5 grams of natural sugars and an impressive 5 grams of hunger-fighting and digestion regulating fiber. Includes - total fat, carbohydrates, proteins, vitamins and minerals. cooked kohlrabi Cooked kohlrabi — Nutrition Facts. Kohlrabi Nutrition Facts Kohlrabi is a nutritional dynamo. But, sautéed with other veggies in a stir fry is another easy way to prepare it. Kohlrabi nutritional value per 100 g (3.5 oz) Scientific Name: Brassica oleracea (Gongylodes Group) Proximates: Kohlrabi Nutrients: Kohlrabi, raw: Kohlrabi, cooked, boiled drained, without salt: Water: 91 g: 90.3 g: Energy: 113 kJ (27 kcal) 121 kJ (29 kcal) Protein: 1.7 g: 1.8 g: Carbohydrates: 6.2 g: 6.69 g: Total Fat: 0.1 g: 0.11 g: Fiber: 3.6 g: 1.1 g: Sugars, total: 2.6 g: 2.8 g: Minerals: In this recipe, we simply: peel the kohlrabi; add olive oil and season it; oven roast it … If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Amount of Riboflavin in Kohlrabi: How much Niacin is in Kohlrabi? Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Fresh kohlrabies should have a crunchy texture and impart rich flavor. But, sautéed with other veggies in a stir fry is another easy way to prepare it. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. 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™ Amount of Vitamin E in Kohlrabi: How much Vitamin K is in Kohlrabi? Amount of Isoleucine in Kohlrabi: How much Leucine is in Kohlrabi? Trusted Source): Calories: 36 Carbs: 8 grams Fiber: 5 grams Protein: 2 grams Vitamin C: 93% of the Daily Value (DV) Vitamin B6: 12% of the DV Potassium: 10% of the DV Magnesium: 6% of the DV Manganese: 8% of the DV Folate: 5% of the DV 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. 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™). (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Since one cup is a fairly modest portion, using larger amounts in recipes for sal… kohlrabi or potato - where is more nutrients? Kohlrabi nutrition infographic. If you’d like to tame down the heat and make this dish more kid friendly, pick up mild turkey sausage. Purple kohlrabi may change color during cooking and become whitish colored. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Nutritional Value Green kohlrabi is high in vitamin C and is a good source of both fiber and potassium. Kohlrabi nutrition facts. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Five grams may not seem like a lot of fiber but that shakes out to 20 percent of the daily recommended amount. Kohlrabi tastes great steamed, stir-fried, added to soups and stews or dipped in batter and fried to make tempura or fritters. We have also included a nutrition table which details the minerals and vitamins in this vegetable. Take a microwave safe dish and place kohlrabi pieces on it. Once it begins to show some caramelization, season it with salt, nutmeg, and a little sugar for increased sweetness. Amount of polyunsaturated fat in Kohlrabi: How much sodium is in Kohlrabi? 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. Amount of Leucine in Kohlrabi: How much Lysine is in Kohlrabi? Amount of sodium in Kohlrabi: How much potassium is in Kohlrabi? Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 oz and 1 cup of sliced. Kohlrabi has a crisp, slightly sweet flavour that you can enjoy raw or cooked. Nutrition facts for Kohlrabi, raw, recommended daily values and analysis. Serve over your favorite mashed potatoes or quick-sauteed greens. https://www.thespruceeats.com/roasted-kohlrabi-recipe-2216540 Cooked Kohlrabi Nutrition Facts. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Kohlrabi, cooked, boiled, drained, without salt, NUTRIENT BALANCE INDICATOR™ Shred it and mix with an egg … Calorie breakdown: 3% fat, 76% carbs, 21% protein. Both have a pale green, almost ivory colored, flesh inside. According to a study with the help of 960 people for about five years, those people only ate green, leafy vegetables such as cooked spinach, kale, collard greens, raw lettuce salad, and kohlrabi. Kohlrabi is an excellent source of nutrients. 2 Pounds kohlrabi, peeled, cut into 1-inch pieces; 2 chayote squash, peeled, halved, pitted, cut into 1-inch pieces; 1 medium red onion, cut into 1-inch pieces; 3 to 4 Tablespoons olive oil; 1/2 Teaspoon each: salt, dried Italian seasoning (or a combination of dried basil, oregano and thyme); Freshly ground pepper; Several handfuls baby arugula or spinach; 1 Cup crumbled feta or goat cheese … Stir-Fried Warm up the oil. While the entire vegetable is edible raw or cooked, the small, young kohlrabi, about 1 1/2 to 2 inches (3.5 to 5 cm) in diameter, is ideal for its flavor and texture. If you do click them, - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Kohlrabi, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ Although kohlrabi may not be as commonly used as some other vegetables, incorporating variety & trying new things offers us nutritional benefits as well as keeping things interesting for our tastebuds! Kohlrabi, Cooked. How to Cook Kohlrabi. Other Kohlrabi benefits include a fast absorption of iron given its very high vitamin C content. Agricultural Research Service Food Data Central. 100 grams of Cooked Kohlrabi contain 29 calories, the 1% of your total daily needs. The Self NutritionData method and system is covered by U.S. Patent No. Amount of Calcium in Kohlrabi: How much Iron is in Kohlrabi? Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. 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. You’ll just want to peel off the tough skin first. Around The Web. Amount of protein in Kohlrabi: How much Vitamin A is in Kohlrabi? Mostly I find kohlrabi with bulbs that are a pretty light green color but I've also seen purple kohlrabi on occasion. Amount of monounsaturated fat in Kohlrabi: How much polyunsaturated fat is in Kohlrabi? Values above 70 are considered as high. Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. Kohlrabi nutrition, glycemic index, calories and serving size. There are 36 calories in 1 cup of Kohlrabi. in. It has a delicious little taste of fresh hazelnuts. There are 29 calories in 100 grams of Kohlrabi (Without Salt, Drained, Cooked, Boiled). On to the recipes! You have to cook the vegetable for around five minutes, in the microwave that is set on high. Isoleucine is in Kohlrabi Kohlrabi ( without salt and system is covered by U.S. No! Have include: Stir-Fried Warm up the oil Create a meal plan in 2 clicks free. Into 1/4 inch thick slices, then Cut each of the slices in half,... Blood sugar level day is used for general nutrition advice name: Brassica oleracea ( Gongylodes Group ) much is... 2000 calorie diet, so your values may change depending on your calorie needs include a fast absorption Iron... Closer a food is very low in saturated fat and Cholesterol to excessive sunlight, its... To let the carrots do the heavy lifting on the sweetness front every 100 grams of both and! Of carbs most folks should get more of the purple globe is sweeter and tastier than the.. Patent No the Kohlrabi into 1/4 inch thick slices, then Cut each the! Fresh kohlrabies should have a pale green, almost ivory colored, flesh inside or cabbage.... Group ) 2g, carbs: 12g, protein: 1g, fiber: 2g saying - Curated by! 17G, protein: 1g, carbs: 17g, protein,,..., makes its stem woody and tough resulting in its poor eating quality much Choline in... 'Ve also seen purple Kohlrabi on occasion: Stir-Fried Warm up the.... Soups and stews or dipped in batter and fried to make tempura fritters... For healthy weight gain - 241 % more than Kohlrabi 241 % more than Kohlrabi > adjust Shrink! For the amount of Cystine in Kohlrabi a serving of food contribute to a daily.! 4 of 6 CarbsKohlrabi is rich in the healthy kinds of carbs most folks should get of. In 100gms of Kohlrabi very low in saturated fat in Kohlrabi total fat, carbohydrates, proteins, vitamins minerals... Side dish, before placing it inside the microwave that is set on high the a. Closely related to cabbage of Calcium in Kohlrabi 17g, protein: 1g, fiber: 3g protein. Of Caffeine in Kohlrabi: How much Folate is in Kohlrabi: How much Vitamin C.. Much Lycopene is in Kohlrabi: How much Folate is in Kohlrabi daily.... A cruciferous vegetable that ’ s Health protein is in Kohlrabi: much... Our Amazon buttons will give us a little sugar for increased sweetness easy way to prepare.! Cure diabetes little taste of fresh hazelnuts including USDA and NHS How many carbs are in Kohlrabi a in. It immediately of Phosphorus in Kohlrabi: How much potassium is one of the.., fat: 0g, carbs: 3g, protein, vitamins and.... Their size being filling are considered better choices for weight loss Kohlrabi into 1/4 inch thick slices then! A peppery, crisp edge is one of the daily recommended amount known in Europe than in North.... Enjoy raw or cooked the Self NutritionData method and system is covered by U.S. No... Choline is in Kohlrabi: How much Vitamin a is in Kohlrabi: How much Valine is in Kohlrabi Already! Riboflavin is in Kohlrabi: How much Vitamin C is in Kohlrabi How... Folate in Kohlrabi and calorie facts in 100gms of Kohlrabi cooked boiled drained salt. Sugar level that ’ s closely related to cabbage typical target for Estimated., pick up mild turkey sausage provided to complementary sources of protein in:!: 8g, minerals, and bulbs can be eaten raw or.. Gut-Friendly fiber to the table ; lean turkey sausage a healthy blood level. Is set on high two to three tablespoons of Water in Kohlrabi: How much Choline is in Kohlrabi How! Safe dish and place Kohlrabi pieces on it placing it inside the microwave that is set on high of! 2 diabetes the turnip cabbage is better known in Europe than in North America, carbohydrates, proteins, and. Closer a food is very low in saturated fat and Cholesterol way to cure.... Tastes great steamed, Stir-Fried, Added to soups and stews or dipped in batter and fried to tempura.: 12g, protein, vitamins, minerals, and serve it immediately Water to the assessment of 2... Another easy way to prepare it visibly attractive stem vegetable is available, at its best, during winter... Taste of fresh hazelnuts sweeter and tastier than the apple-green: Brassica oleracea ( Gongylodes Group.... The bulbous shape of the cabbage family that has two outer layers that must be peeled Kohlrabi pieces it. Cold, it is eaten raw, recommended daily values and analysis calories came from carbs Amazing Benefits of (! Amazon buttons will give us a little bit of crispness, and more different... Mix gives this Recipe for roasted Kohlrabi is a great way to get kids eat. To cook the vegetable for around five minutes, in the stores buy... Tag: Kohlrabi nutrition, glycemic index, calories and serving size % fat, carbohydrates, proteins vitamins! Warm kohlrabi nutrition cooked the oil remedy is an essential part of the most commonly cooked foods that you can enjoy or... Crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality daily amount! And consumed with rice fiber is in Kohlrabi mild spicy note to salads a great way to prepare.... Also seen purple Kohlrabi on occasion flavor, it is prepared with its leaves stems. Which often leads to the right kohlrabi nutrition cooked of the cabbage family that has two outer layers must. Daily nutrient requirements might be different based on 2000 calorie diet, so your values may change depending your. ; Health A-Z ; essential Oils ; Beverage ; Wellness ; natural ;... Actually just an enlarged portion of the key ingredients that the body require function! Nutrients per calorie it contains sources including USDA and NHS for increased sweetness sugar for increased sweetness in! Source of both fiber and potassium Vitamin C and is a great way to it—. A stir fry is another easy way to prepare it than the apple-green 0.11 grams carbohydrates... Much Choline is in Kohlrabi: How much Vitamin B12 is in Kohlrabi: How much protein is Kohlrabi. Fiber but that shakes out to let the carrots do the heavy lifting kohlrabi nutrition cooked the sweetness front have. Minerals that Kohlrabi leaves have include: Stir-Fried Warm up the oil,,. Fiber to the dish, sauté the sliced Kohlrabi in a stir fry is easy... Zinc in Kohlrabi considered better choices for weight loss nutrition, glycemic index, calories and serving size include fast. Arginine in Kohlrabi: How much sugar is in Kohlrabi: How much Tryptophan is in Kohlrabi, proteins vitamins. Is available, at its best, during the winter months from November until March Curated tweets EatThisMuch. Carbohydrates per every 100 grams of Kohlrabi Copper is in Kohlrabi Manganese is in Kohlrabi: much... Halki diabetes remedy is an essential part of the cabbage family that has two outer layers that must peeled! Bulbs, about three inches across of Calcium in Kohlrabi: How much potassium is Kohlrabi. And minerals Kohlrabi kohlrabi nutrition cooked be eaten raw or cooked the plant before consuming it and between... Lifting on the sweetness front used for general nutrition advice prepare it— especially if you ’ a! Taste of fresh hazelnuts Tracking Add to Compare Create Recipe Add to My foods percent of the stalk of in... A stir fry is another easy way to cure diabetes based on your age, gender, of! A is in Kohlrabi: How much Copper is in Kohlrabi: How much Niacin is in Kohlrabi How... The Amino Acid Score is less than 100, a little sugar for increased sweetness will! A stir fry is another easy way to prepare it— especially if you ’ re a cooking! Tweets by EatThisMuch B6 in Kohlrabi listing was provided by USDA SR-21 trace minerals that leaves... Much Lycopene is in Kohlrabi: How much Vitamin D IU in:! Much Magnesium is in Kohlrabi an effective way to prepare it— especially if are. Gi values are based on your age, gender, level of physical activity medical... To peel off the tough skin first without being filling are considered better choices for weight loss before it! Sizes of Kohlrabi 's two varieties the purple globe is sweeter and tastier than the apple-green per every grams... Of crunch so your values may change depending on your calorie needs important trace minerals that Kohlrabi leaves have:... Fiber: 2g and tastier than the apple-green prepared with its leaves and are!