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Kohlrabi nutrition, glycemic index, calories, net carbs & more

Kohlrabi, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Kohlrabi

Kohlrabi
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
20 (low)
Insulin index ⓘ
N/A
Calories
27
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
2.6 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 slice (16 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.6 (alkaline)
89% Vitamin C
77% Fiber
74% Potassium
58% Copper
53% Folate, food
Explanation: The given food contains more Vitamin C than 89% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Potassium, Copper, and Folate, food.

Kohlrabi Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
20

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 15% 14% 20% 31% 3% 1% 43% 19% 4% 7%
Calcium: 24 mg of 1,000 mg 2%
Iron: 0.4 mg of 8 mg 5%
Magnesium: 19 mg of 420 mg 5%
Phosphorus: 46 mg of 700 mg 7%
Potassium: 350 mg of 3,400 mg 10%
Sodium: 20 mg of 2,300 mg 1%
Zinc: 0.03 mg of 11 mg 0%
Copper: 0.129 mg of 1 mg 14%
Manganese: 0.139 mg of 2 mg 6%
Selenium: 0.7 µg of 55 µg 1%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Potassium
350 mg
TOP 26%
Copper
0.129 mg
TOP 42%
Calcium
24 mg
TOP 49%
Manganese
0.139 mg
TOP 57%
Magnesium
19 mg
TOP 64%
Phosphorus
46 mg
TOP 78%
Iron
0.4 mg
TOP 80%
Sodium
20 mg
TOP 81%
Choline
12.3 mg
TOP 83%
Selenium
0.7 µg
TOP 86%
Zinc
0.03 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Vitamin A: 36 IU of 5,000 IU 1%
Vitamin E : 0.48 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 62 mg of 90 mg 69%
Vitamin B1: 0.05 mg of 1 mg 4%
Vitamin B2: 0.02 mg of 1 mg 2%
Vitamin B3: 0.4 mg of 16 mg 3%
Vitamin B5: 0.165 mg of 5 mg 3%
Vitamin B6: 0.15 mg of 1 mg 12%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
62 mg
TOP 11%
Folate
16 µg
TOP 52%
Vitamin A
36 IU
TOP 53%
Vitamin B6
0.15 mg
TOP 55%
Vitamin E
0.48 mg
TOP 58%
Vitamin B1
0.05 mg
TOP 72%
Vitamin B3
0.4 mg
TOP 81%
Vitamin B5
0.165 mg
TOP 84%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.02 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 7% 91%
Protein:
Daily Value: 3%
1.7 g of 50 g
3%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 2%
6.2 g of 300 g
2%
Water:
Daily Value: 5%
91 g of 2,000 g
5%
Other:
1 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 11% 14% 17% 8% 8% 4% 7% 9% 9%
Tryptophan: 10 mg of 280 mg 4%
Threonine: 49 mg of 1,050 mg 5%
Isoleucine: 78 mg of 1,400 mg 6%
Leucine: 67 mg of 2,730 mg 2%
Lysine: 56 mg of 2,100 mg 3%
Methionine: 13 mg of 1,050 mg 1%
Phenylalanine: 39 mg of 1,750 mg 2%
Valine: 50 mg of 1,820 mg 3%
Histidine: 19 mg of 700 mg 3%

Fat type information

0.013% 0.007% 0.048%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g

Fiber content ratio for Kohlrabi

2.6% 3.6%
Sugar: 2.6 g
Fiber: 3.6 g
Other: 0 g

All nutrients for Kohlrabi per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 64% 2.6g 20.8 times less than Chocolate Chocolate
Protein 4% 80% 1.7g 1.7 times less than Broccoli Broccoli
Fats 0% 93% 0.1g 333.1 times less than Cheese Cheese
Carbs 2% 57% 6.2g 4.5 times less than Rice Rice
Calories 1% 95% 27kcal 1.7 times less than Orange Orange
Sugar N/A 57% 2.6g 3.5 times less than Coca-Cola Coca-Cola
Fiber 14% 23% 3.6g 1.5 times more than Orange Orange
Calcium 2% 49% 24mg 5.2 times less than Milk Milk
Iron 5% 80% 0.4mg 6.5 times less than Beef Beef
Magnesium 5% 64% 19mg 7.4 times less than Almond Almond
Phosphorus 7% 78% 46mg 4 times less than Chicken meat Chicken meat
Potassium 10% 26% 350mg 2.4 times more than Cucumber Cucumber
Sodium 1% 81% 20mg 24.5 times less than White Bread White Bread
Zinc 0% 96% 0.03mg 210.3 times less than Beef Beef
Copper 14% 42% 0.13mg 1.1 times less than Shiitake Shiitake
Vitamin A 1% 53% 36IU 464.1 times less than Carrot Carrot
Vitamin E 3% 58% 0.48mg 3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 69% 11% 62mg 1.2 times more than Lemon Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea Pea
Vitamin B2 2% 92% 0.02mg 6.5 times less than Avocado Avocado
Vitamin B3 3% 81% 0.4mg 23.9 times less than Turkey meat Turkey meat
Vitamin B5 3% 84% 0.17mg 6.8 times less than Sunflower seed Sunflower seed
Vitamin B6 12% 55% 0.15mg 1.3 times more than Oat Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 30.5 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 14.7 times less than Beef Beef
Isoleucine 0% 92% 0.08mg 11.7 times less than Salmon Salmon
Leucine 0% 94% 0.07mg 36.3 times less than Tuna Tuna
Lysine 0% 94% 0.06mg 8.1 times less than Tofu Tofu
Methionine 0% 95% 0.01mg 7.4 times less than Quinoa Quinoa
Phenylalanine 0% 95% 0.04mg 17.1 times less than Egg Egg
Valine 0% 95% 0.05mg 40.6 times less than Soybean Soybean
Histidine 0% 95% 0.02mg 39.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 93% 0.01g 453.5 times less than Beef Beef
Monounsaturated Fat N/A 93% 0.01g 1399.9 times less than Avocado Avocado
Polyunsaturated fat N/A 90% 0.05g 982.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 20mg
2%
Total Carbohydrate 6g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 0mg 0%

Potassium 350mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Kohlrabi nutrition infographic

Kohlrabi nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.