Kohlrabi

Also indexed as: Cabbage Turnip

Preparation, uses, and tips

Wash kohlrabi just before using. Peel it, cut it in 1/4-inch (0.6cm) slices, and sauté in butter or olive oil, or boil and mash like potatoes. To prepare the leaves, wash them, remove the middle stems, and sauté like spinach or chard.

Buying and storing tips

Kohlrabi can be found in the fruits and vegetables section of most health food stores, specialty markets, and supermarkets. Choose firm, heavy kohlrabi with deep green leaves, avoiding any with browning or yellowing leaves. Store kohlrabi, refrigerated and wrapped in plastic, for up to four days.

Varieties

There are two types of kohlrabi, green and purple. The colouring should be light for the green one and deep for the purple one. The greens for both types should be crisp and firm.

Nutrition Highlights

Kohlrabi (raw), 1 cup (140g)
Calories: 36
Protein: 2.3g
Carbohydrate: 8.4g
Total Fat: 0.13g
Fiber: 4.9g
*Excellent source of: Vitamin C (84mg)
*Good source of: Potassium (472mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.