Kohlrabi Benefits: Why This Crunchy Veggie Is Good for You

If you’re looking for a fresh way to up your veggie game, kohlrabi should be on your list. It looks a bit like a turnip, but its mild, slightly sweet flavor makes it easy to add to salads, stir‑fries, or just snack on raw. Below we’ll break down the top health perks you get from this underrated crucifer.

Packed with Vitamins and Minerals

Kohlrabi is loaded with vitamin C – one cup gives you more than half the daily amount. Vitamin C helps your immune system, heals skin, and fights free radicals. You also get vitamin B6, which supports brain chemicals and keeps your mood steady.

Mineral-wise, kohlrabi supplies potassium, magnesium, and calcium. Potassium balances fluid and blood pressure, while magnesium aids muscle function and bone health. Even the calcium content adds a little extra support for strong teeth.

Fiber for Digestion and Weight Management

The crunch you love comes from fiber. A cup of sliced kohlrabi provides about 5 grams of fiber, which keeps things moving in your gut and feeds the good bacteria. When your digestive system works smoothly, you feel less bloated and absorb nutrients better.

Fiber also fills you up without many calories. If you’re watching your weight, swapping a high‑carb side for roasted kohlrabi can cut calories while still keeping you satisfied. It’s a smart way to stay on track without feeling deprived.

Beyond the basics, kohlrabi contains antioxidants like beta‑carotene and glucosinolates. Those compounds help protect cells from damage and have been linked to lower cancer risk in several studies. While no single food can guarantee protection, adding kohlrabi to a varied diet gives you extra defensive tools.

Heart health gets a boost, too. The potassium helps regulate blood pressure, and the fiber can lower cholesterol levels. Both effects reduce strain on your cardiovascular system, which matters whether you’re young or older.

Bone strength benefits from the calcium, magnesium, and vitamin K found in kohlrabi. Vitamin K works with calcium to direct where the mineral ends up, helping keep your skeleton dense and healthy.

Now that you know why kohlrabi is good for you, let’s talk how to pick and store it. Choose firm bulbs that feel heavy for their size and have smooth, unblemished skin. The leaves, if still attached, should be bright green and not wilted. Store the bulbs in a plastic bag in the crisper drawer; they’ll stay fresh for up to a week.

Cooking kohlrabi is easy. Peel it if the skin feels thick, then slice, dice, or grate it. It can be eaten raw in a slaw with a light vinaigrette, roasted with olive oil and herbs for a caramelized side, or tossed into soups for extra texture. If you’re short on time, microwave it with a splash of water for a quick steam.

One simple snack is to cut raw kohlrabi sticks, dip them in hummus, and enjoy the crunch. You’ll get a dose of vitamins, fiber, and a satisfying bite without any added sugar.

In short, kohlrabi offers a blend of vitamin C, fiber, antioxidants, and minerals that support immune function, digestion, heart health, and bone strength. Adding it to meals is a low‑effort way to boost nutrition and keep your plates interesting.

Give kohlrabi a try this week – whether raw, roasted, or blended into a soup – and feel the difference a simple crunch can make for your body.