Kohlrabi Nutrition: Benefits, Vitamins, and Easy Ways to Eat It

Kohlrabi Nutrition: What Makes This Crunchy Veggie So Healthy

Ever wonder why kohlrabi shows up on so many healthy‑eating lists? It’s a low‑calorie bulb that packs a punch of vitamins, minerals, and fiber. You can chew it raw, steam it, or toss it in a stir‑fry, and it still keeps most of its goodness. Let’s break down what you get when you add kohlrabi to your plate.

Key Nutrients in Kohlrabi

One cup of sliced kohlrabi (about 135 g) contains roughly 35 calories, making it perfect for weight‑watchers. It delivers about 5 g of fiber, which helps keep digestion smooth and can lower cholesterol. Vitamin C is a star here – you’ll get more than 100 % of the daily value, which supports immune health and skin repair.

Kohlrabi also offers a good dose of potassium (around 350 mg), helping balance blood pressure. B‑vitamins like B6, folate, and niacin show up in smaller amounts but still add to energy production and brain function. The vegetable contains calcium, magnesium, and iron, so you’re getting a broad mineral mix without a lot of calories.

If you’re watching sugar, you’ll be glad to know kohlrabi’s natural sugars are low – about 4 g per cup. That means you can enjoy its mild, slightly sweet flavor without spiking blood sugar.

How to Add Kohlrabi to Your Meals

Raw kohlrabi is crisp and peppery, similar to an apple‑radish combo. Slice it thin for a fresh salad, or matchstick it for a crunchy topping on tacos. If raw isn’t your thing, steam the cubes for 5‑7 minutes; the texture softens but the nutrients stay intact.

Stir‑fries love kohlrabi because it absorbs sauces quickly. Toss cubed pieces with garlic, ginger, and a splash of soy sauce for a quick side dish. You can also roast it with olive oil, salt, and a pinch of paprika; the edges caramelize and the flavor deepens.

Want a heartier meal? Blend boiled kohlrabi into soups or mash it with potatoes for a low‑calorie twist on traditional mash. It works well in slaws, paired with carrots and a light vinaigrette.

Store kohlrabi in the fridge’s crisper drawer, wrapped in a damp paper towel. It stays fresh for about a week, so you can keep a few on hand for snacks or quick cooking.

Bottom line: kohlrabi gives you vitamins, fiber, and minerals with barely any calories. Whether you eat it raw, steamed, roasted, or mixed into a soup, you’re adding a nutrient‑dense food that supports immunity, heart health, and digestion. Try one of the simple ideas above and see how easy it is to make kohlrabi a regular part of your diet.