Kohlrabi: Calories and Nutrition Analyse

Discover the Nutritional Powerhouse: Kohlrabi

Often overlooked in the vegetable aisle, kohlrabi is a spherical, slightly odd-looking vegetable that belongs to the cruciferous family, akin to cabbage, broccoli, and Brussels sprouts. Despite its humble appearance, kohlrabi packs a nutritional punch that can play a significant role in a healthy diet. Let's dive into the kohlrabi nutrition facts, focusing on kohlrabi calories, protein in kohlrabi, fat in kohlrabi, and carbs in kohlrabi, to uncover why this vegetable deserves a spot on your plate.

Kohlrabi at a Glance

With only 27 calories per 100 grams, kohlrabi is a low-calorie food that is ideal for those monitoring their calorie intake. It's composed mostly of water, making it a hydrating choice for a healthy diet. Despite its low calorie count, kohlrabi does not skimp on nutrients.

Carbs and Fiber

Kohlrabi contains 6.2 grams of carbohydrates and an impressive 3.6 grams of fiber per 100 grams. The high fiber content aids in digestion, helps maintain a healthy gut, and can contribute to a feeling of fullness, which is beneficial for weight management.

Protein and Fat

While not a high-protein food, kohlrabi provides 1.7 grams of protein per 100 grams, contributing to its nutritional profile. As for fats, kohlrabi contains a negligible amount, with only 0.1 grams of fat per 100 grams, making it an excellent choice for low-fat diets.

Vitamins and Minerals

Kohlrabi is a rich source of vitamins and minerals. It boasts 62 mg of vitamin C, surpassing the daily recommended intake and supporting immune health. Other notable nutrients include calcium (24 mg), iron (0.4 mg), magnesium (19 mg), phosphorus (46 mg), potassium (350 mg), and sodium (20 mg), along with trace amounts of zinc. It also provides a variety of B-vitamins and a small amount of vitamin A (36 IU) and vitamin K (0.1 µg), essential for bone health and blood clotting.

The Role of Kohlrabi in a Healthy Diet

Given its nutrient density, kohlrabi can play a vital role in a balanced diet. Its low calorie and carbohydrate content, combined with high fiber, make it an excellent choice for those looking to manage their weight or blood sugar levels. The high levels of vitamin C and other minerals support overall health, from boosting the immune system to maintaining strong bones.

Whether you're looking to diversify your vegetable intake, manage your weight, or simply boost your nutrient consumption, kohlrabi is a versatile and nutritious option. Its mild, slightly sweet flavor makes it a great addition to salads, stir-fries, and soups. So next time you're at the grocery store, don't pass by this nutritional powerhouse.

Incorporating kohlrabi into your diet is not just a step towards a healthier lifestyle but also an opportunity to explore new and delicious recipes. Embrace the unique qualities of kohlrabi and let it elevate your meals both nutritionally and tastefully.