Kohlrabi
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
36
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 33 (91.8%) |
| Protein | 9.2 (25.2%) |
| Fat | 1.2 (3.3%) |
| Total | 36 (100%) |
Serving: 1 cup [135g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 123 (91.0%) |
| Carbohydrate | 8.4 (6.2%) |
| Protein | 2.3 (1.7%) |
| Ash | 1.4 (1.0%) |
| Fat | 0.1 (0.1%) |
| Total | 135 (100%) |
Serving: 1 cup [135g]
Benefits
-
High in vitamin C and fiber which aids digestion
-
Rich in antioxidants like vitamin C and polyphenols which protect cells from damage
-
Contains vitamin K which helps blood clot and maintain strong bones
-
Low in calories at only 25 calories per cup raw, making it a healthy snack option
-
May help regulate blood sugar levels due to its fiber content
Risks
-
High in vitamin C and fiber but also relatively high in carbohydrates. Should be consumed in moderation as part of a balanced diet
-
Contains moderate amounts of vitamin K which some may want to limit if taking blood thinners like warfarin
-
May cause digestive issues like gas and bloating in some individuals
-
Eating in large quantities could result in excess calorie intake and potential weight gain
-
Contains trace amounts of potential allergens like pollen which could cause issues for those with plant-based food allergies
Additional Information
Kohlrabi, raw, is a versatile and nutritious vegetable that offers several health benefits. This cruciferous vegetable belongs to the same family as cabbage, broccoli, and kale, and is known for its crunchy texture and mild, slightly sweet flavor. With its unique attributes, kohlrabi is a great addition to a well-balanced diet.
One of the primary nutritional benefits of raw kohlrabi is its high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, a high-fiber diet has been associated with a reduced risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer.
Raw kohlrabi is also an excellent source of vitamin C, providing about 84% of the recommended daily intake per 100 grams. Vitamin C is a powerful antioxidant that helps protect the body against harmful free radicals, strengthens the immune system, and promotes collagen production for healthy skin and joints. Including kohlrabi in your diet can contribute to overall immune health and support the body's natural defense mechanisms.
Furthermore, kohlrabi is rich in several essential minerals, including potassium, which plays a vital role in maintaining proper heart function and regulating blood pressure. Potassium also aids in muscle contractions and supports nerve function. Additionally, kohlrabi contains significant amounts of calcium, magnesium, and phosphorus, which are essential for maintaining strong bones and teeth.
Another noteworthy attribute of raw kohlrabi is its low calorie content. With only 27 calories per 100 grams, kohlrabi can be a valuable addition to a weight management plan. Its high fiber content contributes to a feeling of fullness, reducing the likelihood of overeating. Moreover, the low calorie density of kohlrabi makes it an ideal option for those seeking to maintain or lose weight without compromising on nutrition.
While raw kohlrabi offers numerous nutritional benefits, there are a few considerations to keep in mind. Some individuals may experience digestive discomfort when consuming raw cruciferous vegetables, including kohlrabi, due to their high fiber content. To mitigate this, gradually introduce kohlrabi into your diet and monitor your body's response. Cooking kohlrabi can also make it easier to digest for some individuals.
Additionally, individuals taking blood-thinning medications such as warfarin should exercise caution when consuming kohlrabi or any other food high in vitamin K. Vitamin K plays a crucial role in blood clotting, and consuming excessive amounts can interfere with the effectiveness of these medications. If you are on blood thinners, it is advisable to consult with your healthcare provider regarding appropriate dietary choices.
In conclusion, raw kohlrabi is a nutrient-dense vegetable that offers several health benefits. Its high fiber content supports digestive health, while its rich vitamin C content boosts the immune system. Kohlrabi's mineral composition contributes to maintaining healthy bones, teeth, and heart function. With its low calorie content, kohlrabi can be a valuable addition to a weight management plan. However, individuals with digestive sensitivities or those taking blood-thinning medications should exercise caution. Including raw kohlrabi in a varied and balanced diet can enhance overall health and well-being.