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Kohlrabi

Kohlrabi

EverydayFresh

Kohlrabi is a cruciferous vegetable characterized by its bulbous stem and leafy greens, often described as having a taste reminiscent of both turnip and cabbage. The crisp, pale green or purple bulb can be eaten raw, offering a mild and slightly sweet flavor, or cooked through roasting, steaming, or stir-frying. Kohlrabi is a good source of vitamin C and fiber, contributing to overall digestive health and immune function.

Macro Impact

A 1 cup serving contains 38 calories, 2g protein, 9g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 38 calories?
Walking3.5 mph, moderate pace
9 min
YogaModerate effort, gentle pace
6 min
SwimmingModerate effort, freestyle
5 min
Biking12-14 mph, moderate effort
4 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories38
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium28mg
1%
Total Carbohydrate9g
3%
Dietary Fiber5g
18%
Total Sugars4g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium34mg
3%
Iron0.6mg
3%
Potassium490mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
9 / 275 g
3%
Fiber
5 / 28 g
18%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 400 mcg
6%
Vitamin A
3 / 800 mcg
0%
Vitamin C
87 / 83 mg
105%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
20%
Iron
1 / 13 mg
4%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
9%
Phosphorous
64 / 700 mg
9%
Potassium
490 / 3k mg
16%
Selenium
1 / 55 mcg
2%
Sodium
28 / 2.3k mg
1%
Zinc
0 / 10 mg
0%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
127 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Kohlrabi, raw. USDA Standard Reference, Legacy. Food ID 168424.
  2. 2.Kohlrabi, raw. Canadian Nutrient File. Food ID 2109.
  3. 3.Kohlrabi, raw. Frida. Public Food Key 683.
  4. 4.Kohlrabi, peeled, fresh, raw. Australian Nutrient Database. Public Food Key F004820.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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