Vegetable

Kohlrabi

Health
ScoreA+

Kohlrabi is a cruciferous vegetable with a mild, slightly sweet flavor and exceptional vitamin C content. Its low calorie density combined with high fiber and potassium makes it valuable for cardiovascular and metabolic health.

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Why Kohlrabi scores 93

Nutrient density32

Protein quality11

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 59%Copper 12%Vitamin B6 8.2%Potassium 6.3%Manganese 5.1%

Nutrition

per_100g

Calories

1.7g

Protein

6.2g

Carbs

0.1g

Fat

3.6g

Fiber

Health benefits

Supports cardiovascular health through potassium and antioxidant content

strong evidence

Potassium (350mg/100g) regulates blood pressure and reduces vascular stiffness; vitamin C (62mg/100g) protects endothelial cells from oxidative stress and supports arterial elasticity

Reduces inflammation and supports detoxification via glucosinolates

moderate evidence

Glucosinolates are metabolized into isothiocyanates, which activate phase II detoxification enzymes (glutathione S-transferase) and inhibit NF-κB inflammatory pathways

Promotes healthy weight management and metabolic function

moderate evidence

Extremely low energy density (27 kcal/100g) combined with 3.6g fiber per 100g increases satiety and stabilizes blood glucose while maintaining nutrient density

Supports cognitive function through choline and B vitamins

moderate evidence

Choline (12.3mg/100g) is a precursor to acetylcholine and phosphatidylcholine, essential for neuronal membrane integrity and synaptic plasticity

Enhances cellular antioxidant defense systems

moderate evidence

High vitamin C content optimizes collagen synthesis and serves as a reducing agent for intracellular antioxidants; glucosinolates upregulate expression of antioxidant enzymes

Pairs well with

·Pair with olive oil-based dressing because fat-soluble vitamin absorption is enhanced, and olive oil's polyphenols synergize with kohlrabi's glucosinolates for additive anti-inflammatory effects
·Combine with garlic or onions because sulfur compounds in alliums enhance glucosinolate bioconversion to active isothiocyanates through shared enzymatic pathways
·Pair with citrus (lemon juice) because vitamin C from citrus enhances iron bioavailability from kohlrabi (if consumed with iron-rich foods) and preserves glucosinolates through acidic preservation
·Eat with fermented foods (sauerkraut, kimchi) because the low FODMAP content of kohlrabi pairs well with probiotic foods, and raw preparation preserves myrosinase enzymes needed for glucosinolate conversion

Practical tips

·Best timing: Kohlrabi's low glycemic impact, high fiber, and abundant micronutrients make it suitable at any meal. Consuming it with protein and fat at lunch or dinner optimizes satiety and nutrient absorption; its vitamin C content supports afternoon antioxidant status.
·Consume raw or lightly steamed (2-3 minutes) to preserve heat-sensitive vitamin C and myrosinase enzyme activity, which is critical for converting glucosinolates to bioactive isothiocyanates
·Select firm, unblemished bulbs 2-3 inches in diameter (smaller specimens are typically more tender); store in refrigerator crisper drawer for up to 2 weeks with leaves attached for moisture retention
·Include both the bulb and tender leaves in meals—leaves contain higher glucosinolate concentrations and can be prepared as you would collard greens or chard
·Chop or cut kohlrabi immediately before eating when consuming raw to maximize myrosinase exposure to glucosinolates; allow 5-10 minutes contact before consuming to optimize conversion