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Food

Kohlrabi

Foods / Kohlrabi

About This Food

Description

Kohlrabi, a member of the Brassica species and a crucifer, was believed to be enjoyed by the ancient Romans.

Similar to a turnip, both kohlrabi's purple-tinged, white bulb-like stem and its greens are edible.

While kohlrabi is best steamed, this cruciferous vegetable can also be chopped and added to stir-fries and soups.

Kohlrabi is an excellent source of vitamin C and provides cancer-fighting nutrients including glucoslinolates.

Selecting & Storing

Choose kohlrabi that is heavy for its size with crisp, deep green leaves. Avoid those with soft spots or brusing on the bulb or yellow leaf tips. Store kohlrabi tightly wrapped up to 4 days in the refrigerator.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminC
Good Source of
  • Fiber
  • Potassium
  • VitaminB6
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 36

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.14 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.06 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
35 g
ALA
35 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
8.37 g
Net Carbohydrate
3.51 g
Sugars
3.51 g
Fiber
4.86 g
Protein
2.29 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
48.6 IU
1%
Vitamin C
83.7 mg
140%
Vitamin D
0 IU
0%
Vitamin E
0.65 IU
2%
Vitamin B6
0.2 mg
10%
Vitamin B12
0 mcg
0%
Vitamin K
0.14 mg
0%
Folate
21.6 mcg
5%
Niacin
0.54 mg
3%
Riboflavin
0.03 mg
2%
Thiamin
0.07 mg
5%
Choline
16.61 mg
3%
Minerals
Calcium
32.4 mg
3%
Copper
0.17 mg
8%
Iron
0.54 mg
3%
Magnesium
25.65 mg
6%
Manganese
0.19 mg
10%
Phosphorous
62.1 mg
6%
Potassium
472.5 mg
14%
Selenium
0.94 mcg
1%
Sodium
27 mg
1%
Zinc
0.04 mg
0%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
29.7 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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