Kohlrabi Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Kohlrabi

  • Boost Immunity

    Eat kohlrabi for the health purpose of enhancing your immune system. Kohlrabi is enriched with the essential vitamin C; about 140% of the RDA in a cup. It protects you against diseases like common cold and influenza. Not only that, the powerful antioxidant vitamin also helps prevent cardiovascular disease and cancer. It is also useful in assisting the body to effectively absorb iron, an important mineral that aid in transporting the oxygen to the whole body.
  • Cancer Prevention

    Besides vitamin C, kohlrabi has many other health properties that are good for cancer prevention. It is loaded with phytochemicals including indole-3-carbinol, sulforaphane and sulforaphane, which help fight against colon and prostate cancer.
  • Improve Digestion

    Kohlrabi is packed with dietary fiber. A cup of the vegetable provides you with 19% of the RDA for fiber. It is great for bowel regularity as well as intestine and colonís health. The health fact that fiber helps boost the growth of good bacteria also contributes to its ability to avoid digestive problems.
  • For a Better Heart

    Another health advantage of eating kohlrabi is the low cholesterol and saturated fats it contains. Studies have shown that saturated fats are a significant source of LDL cholesterol in the body, which increases the risk of cardiovascular diseases.
  • Promote Muscle and Nerve Functions

    Kohlrabi is also a good source of potassium, which has the health effect of improving the function of muscles and nerves by storing carbohydrates. Carbohydrates are a vital input for the wellbeing of muscles and nerves. 

Overview and Facts about Kohlrabi

Raw Purple Colored Kohlrabi Vegetable

Kohlrabi (scientific name Brassica oleracea Gongylodes Group) belongs to the cabbage family. The enlarged stem of the plant is harvested after its diameter has reached 5 to 10 cm, in which they are ready for consumption. The colors of the nutrient-rich vegetable range from purple, green to white.

Kohlrabi is a cool-season vegetable and is often planted in early spring. The vegetable grows well in plentiful soil moisture and fertility and takes about 30 to 40 days to mature. Kohlrabi is available year round in Texas, where it is cultivated for commercial purposes. However, it is often seen during early winter.

When selecting kohlrabi, pick the bulbs that look fresh with not more than 8 cm in diameter. Avoid large kohlrabi as it can be tough. Make sure the stems are tender an succulent.

When storing kohlrabi, discard the leaf stems, put in a sealed plastic bag and store in the fridge for several weeks. 

Kohlrabi Nutrition Facts and Calories

Nutritional Information of 1 Cup (135 g) Raw Kohlrabi
Calories 36 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 27 mg
Total Carbohydrates 8 g
Dietary Fiber 5 g
Sugars 4 g
Protein 2 g


Kohlrabi Recipe

Kohlrabi Soup Recipe

  • 30 ml butter, melted
  • 1 onion, chopped
  • 500 g kohlrabi bulbs, rinsed, peeled and chopped
  • 600 ml milk
  • 600 ml vegetable stock
  • 1 bay leaf
  • Salt and black pepper

Heat the butter in a large pan. Add the onions. Cook for 10 minutes or until soft. Add the kohlrabi and continue to cook for 2 minutes. Add the milk, stock and bay leaf. Then bring the mixture to a boil. Cover, Reduce the heat to low, cover and let simmer for around 25 minutes or until kohlrabi is enough tender. Allow to cool for a few minutes. Then discard the bay leaf. Use a food processor to process the soup until smooth. Season well and serve warm. 

Kohlrabi Side Effects

Kohlrabi contains goitrogens, which may cause thyroid gland swelling. Those with thyroid dysfunction should avoid consume the vegetable.

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Health Benefits of Vegetables

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