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Kohlrabi nutrition: calories, carbs, GI, protein, fiber, fats

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)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 1mg
TOP 11% Vitamin C ⓘHigher in Vitamin C content than 89% of foods
TOP 23% Fiber ⓘHigher in Fiber content than 77% of foods
TOP 26% Potassium ⓘHigher in Potassium content than 74% of foods
TOP 42% Copper ⓘHigher in Copper content than 58% of foods
TOP 47% Folate, food ⓘHigher in Folate, food content than 53% of foods

Kohlrabi calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 27
Calories in 1 cup 36 135 g
Calories in 1 slice 4 16 g

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% 89%
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

19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g

Fiber content ratio for Kohlrabi

42% 58%
Sugar: 2.6 g
Fiber: 3.6 g
Other: 0 g

All nutrients for Kohlrabi per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 27kcal 1% 95% 1.7 times less than OrangeOrange
Protein 1.7g 4% 80% 1.7 times less than BroccoliBroccoli
Fats 0.1g 0% 93% 333.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 62mg 69% 11% 1.2 times more than LemonLemon
Net carbs 2.6g N/A 64% 20.8 times less than ChocolateChocolate
Carbs 6.2g 2% 57% 4.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.4mg 5% 80% 6.5 times less than BeefBeef
Calcium 24mg 2% 49% 5.2 times less than MilkMilk
Potassium 350mg 10% 26% 2.4 times more than CucumberCucumber
Magnesium 19mg 5% 64% 7.4 times less than AlmondAlmond
Sugar 2.6g N/A 57% 3.5 times less than Coca-ColaCoca-Cola
Fiber 3.6g 14% 23% 1.5 times more than OrangeOrange
Copper 0.13mg 14% 42% 1.1 times less than ShiitakeShiitake
Zinc 0.03mg 0% 96% 210.3 times less than BeefBeef
Phosphorus 46mg 7% 78% 4 times less than Chicken meatChicken meat
Sodium 20mg 1% 81% 24.5 times less than White BreadWhite Bread
Vitamin A 36IU 1% 53% 464.1 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.48mg 3% 58% 3 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.14mg 6% 57%
Vitamin B1 0.05mg 4% 72% 5.3 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 92% 6.5 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.17mg 3% 84% 6.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.15mg 12% 55% 1.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.01g 0% 93% 453.5 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1399.9 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 982.8 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 30.5 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 14.7 times less than BeefBeef
Isoleucine 0.08mg 0% 92% 11.7 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 94% 36.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 94% 8.1 times less than TofuTofu
Methionine 0.01mg 0% 95% 7.4 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 95% 17.1 times less than EggEgg
Valine 0.05mg 0% 95% 40.6 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 95% 39.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.