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Kohlrabi nutrition facts

Kohlrabi or knol-khol or German Turnip is a stout, round "tuber" like vegetable of the brassica family; same as that of cabbage, broccoli, cauliflower, kale, collard greens, and brussels sprouts belongs to. It is originated in European region and known scientifically as Brassica oleracea (Gongylodes Group).

This cool season vegetable is a perennial plant, grown all over the temperate climates for its succulent round shaped modified stem.

Kohlrabi-White variety	Purple skin variety

The plant requires well drained fertile soil and average sun light to flourish. It matures in 55-60 days after sowing. Approximate weight is 150 g. It is tolerant to cracking and has good standing ability up to 30 days after maturity.

Two main varieties exists; white and purple. However, internally, both the "white" (actually light green color) as well as in purple types has similar cream yellow color edible flesh. Some of the popular cultivars of kohlrabi grown worldwide are white Vienna, white Danube, purple vienna, and grand duke.

Health benefits of Kohlrabi (knol-khol)

• Mild sweet, succulent Kohlrabi is notably rich in vitamins and Dietary fiber; but has only 27 calories per 100 g, negligible amount of fat and zero cholesterol.

• Fresh kohlrabi stem is rich in vitamin-C, provides 62 g per 100g weight which is about 102% of RDA. Vitamin C is water soluble vitamin and powerful anti-oxidant. It helps body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps body protect from diseases and cancers by scavenging harmful free radicals.

• Kohlrabi, like other members of the brassica family, contains health promoting phytochemicals such as isothiocyanates, sulforaphane and indole-3-carbinol that are appears to protect against prostate and colon cancers.

• This stem vegetable is especially contain good amounts of many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that acts as co-factors to enzymes during substrate metabolism in the body.

• It is also notably good levels of minerals like copper, calcium, potassium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.

• Its cream color flesh contains small amounts of vitamin A and carotenes.

Selection and storage

This attractive stem vegetable is available at its best during winter months from November till march. Over-maturity as well as exposure of crop to excessive sunlight makes the stem woody and tough in texture resulting in its poor eating quality. Fresh kohlrabies are firm in consistency and impart rich flavor.

In the store, buy fresh stems, without cracks, mold or too much woody in consistency.

Kohlrabi has good keeping qualities, can be placed at room temperature for 2-3 days. However, If you wish to store for few more days then keep them in the refrigerator set at temperature below 35 degree F and high humidity level to maintain their vitality.

Preparation and serving methods

Kohlrabi stems should be washed thoroughly in clean running water and swished in saline water for about 10-15 minutes in order to remove any surface soil, dirt and any insecticide/fungicide residues.

Just before cooking, remove any leaves and trim the stem ends. Peel the skin using paring knife. The taste and texture of kohlrabi are similar to those of a broccoli stem or cabbage, but milder and sweeter. The younger stems have crispy, pleasant taste and rich flavor.

Here are some serving tips:

• Fresh young crispy kohlrabi can be used raw in salads.


• This veggie mixes well with other vegetables and greens in a variety of kohlrabi recipes like squash empanadas.


• Peeled stem, cut into slices or cubes, can be mixed with other vegetables like potatoes and stewed with onion, garlic and tomato. 

Safety profile

Kohlrabi may contain goitrogens, a plant based compounds found in cruciferous vegetable like cauliflower, broccoli etc, may cause swelling of thyroid gland and should be avoided in individuals with thyroid dysfunction.  However, kohlrabies may be used liberally in healthy person. (Disclaimer)

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