Vegetable
Kohlrabi
A crisp, mild cabbage-cousin loaded with vitamin C and fiber for immunity and digestion.
📊 How it ranks (our editor score) — 89/100Tap to see the breakdown
🌱 What it is
Kohlrabi is a crunchy, pale-green or purple bulb from the cabbage family, with a mild, slightly sweet flavor similar to a broccoli stem or mild turnip.
✨ Why it's good for you
- may help support immune health with its generous vitamin C content
- may help support digestion and regularity through its fiber
- may help support healthy hydration since it is largely water
- may help support balanced blood sugar as a low-calorie, high-fiber vegetable
🥗 Nutrition
Per 1 cup, raw (135g) · about 36 calories
- Vitamin C 84mg
- Fiber 5g
- Potassium 472mg
- Vitamin B6 0.2mg
- Protein 2g
Source: USDA FoodData Central
🥄 How to use it
Peel and eat kohlrabi raw in sticks or slaw, or roast and steam the bulb until tender.
How much: A cup of raw or cooked kohlrabi as a side or snack, several times a week.
Show full details & how to prepare it
Kohlrabi looks like a small green or purple spaceship but is simply a swollen cabbage stem, and it carries the cabbage family's gifts in a crisp, mild, slightly sweet package. A single bulb delivers most of a day's vitamin C to support the immune systemYour body's built-in defense team that fights off germs and helps you heal. More →, along with soluble fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → for steady digestionHow your body breaks food down into pieces small enough to use for energy. More → and healthier cholesterol, and a good dose of potassium.
Raw, peeled and cut into sticks, it is juicy and refreshing like a cross between an apple and a radish; roasted or steamed, it turns tender and sweet. Cooking also gentles the gas-forming fibers and softens the natural goitrogens, a small kindness for sensitive stomachs and thyroids.
Ways to prepare it
⚠️ Cautions
- Like other cabbage-family vegetables, large raw amounts may cause gas in sensitive stomachs.
- Those managing thyroid conditions may prefer it cooked, as cooking softens its goitrogen content.
📚 What others say
- Traditional European garden vegetable
- Studied for vitamin C and fiber
Learn more
🕊️ A word of encouragement
Humble, overlooked things often hold the most goodness. Do not despise small or ordinary beginnings.
💬 Ask Remy about Kohlrabi
📚 Resource confidence
Based on mentions in health references
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