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
| 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) |
Vitamin C ⓘHigher in Vitamin C content than 89% of foods
Fiber ⓘHigher in Fiber content than 77% of foods
Potassium ⓘHigher in Potassium content than 74% of foods
Copper ⓘHigher in Copper content than 58% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.013 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.048 g
Fiber content ratio for Kohlrabi
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 Orange
|
| Protein | 1.7g | 4% | 80% |
1.7 times less than Broccoli
|
| Fats | 0.1g | 0% | 93% |
333.1 times less than Cheddar Cheese
|
| Vitamin C | 62mg | 69% | 11% |
1.2 times more than Lemon
|
| Net carbs | 2.6g | N/A | 64% |
20.8 times less than Chocolate
|
| Carbs | 6.2g | 2% | 57% |
4.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.4mg | 5% | 80% |
6.5 times less than Beef
|
| Calcium | 24mg | 2% | 49% |
5.2 times less than Milk
|
| Potassium | 350mg | 10% | 26% |
2.4 times more than Cucumber
|
| Magnesium | 19mg | 5% | 64% |
7.4 times less than Almond
|
| Sugar | 2.6g | N/A | 57% |
3.5 times less than Coca-Cola
|
| Fiber | 3.6g | 14% | 23% |
1.5 times more than Orange
|
| Copper | 0.13mg | 14% | 42% |
1.1 times less than Shiitake
|
| Zinc | 0.03mg | 0% | 96% |
210.3 times less than Beef
|
| Phosphorus | 46mg | 7% | 78% |
4 times less than Chicken meat
|
| Sodium | 20mg | 1% | 81% |
24.5 times less than White Bread
|
| Vitamin A | 36IU | 1% | 53% |
464.1 times less than Carrot
|
| Vitamin A RAE | 2µg | 0% | 68% | |
| Vitamin E | 0.48mg | 3% | 58% |
3 times less than Kiwifruit
|
| Manganese | 0.14mg | 6% | 57% | |
| Selenium | 0.7µg | 1% | 86% | |
| Vitamin B1 | 0.05mg | 4% | 72% |
5.3 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 92% |
6.5 times less than Avocado
|
| Vitamin B3 | 0.4mg | 3% | 81% |
23.9 times less than Turkey meat
|
| Vitamin B5 | 0.17mg | 3% | 84% |
6.8 times less than Sunflower seed
|
| Vitamin B6 | 0.15mg | 12% | 55% |
1.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 16µg | 4% | 52% |
3.8 times less than Brussels sprout
|
| Saturated Fat | 0.01g | 0% | 93% |
453.5 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 93% |
1399.9 times less than Avocado
|
| Polyunsaturated fat | 0.05g | N/A | 90% |
982.8 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 96% |
30.5 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 94% |
14.7 times less than Beef
|
| Isoleucine | 0.08mg | 0% | 92% |
11.7 times less than Salmon raw
|
| Leucine | 0.07mg | 0% | 94% |
36.3 times less than Tuna
|
| Lysine | 0.06mg | 0% | 94% |
8.1 times less than Tofu
|
| Methionine | 0.01mg | 0% | 95% |
7.4 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 95% |
17.1 times less than Egg
|
| Valine | 0.05mg | 0% | 95% |
40.6 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 95% |
39.4 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.