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Kohlrabi

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Kohlrabi Nutritional Information (per 100g)

Water: 91 g
Calories: 27 kcal
Protein: 1.7 g
Carbohydrate: 6.2 g
Dietary fiber: 3.6 g
Sugars: 2.6 g
Fat: 0.1 g
Vitamin C: 62 mg
Vitamin B1: 0.1 mg
Vitamin B3: 0.4 mg
Vitamin B6: 0.2 mg
Vitamin B9: 16 μg
Vitamin A: 2 μg
Vitamin E: 0.5 mg
Vitamin K: 0.1 μg
Calcium: 24 mg
Iron: 0.4 mg
Magnesium: 19 mg
Phosphorus: 46 mg
Potassium: 350 mg
Sodium: 20 mg

Kohlrabi, also known as turnip cabbage or the German turnip, is a member of the brassica family and a kind of cultivated cabbage. Not the prettiest looking vegetable, kohlrabi might surprise you with its somewhat sweet flavour and the great ability it has to be eaten in a number of different ways, tasting either sweet and crunchy when used raw (in a salad say) or richer and slightly more bitter when roasted.

With more vitamin C than an orange and the anti-cancer and antioxidant benefits that come with being a brassica, kohlrabi is a fantastic curveball to throw in the world of cruciferous vegetables.

(N.B. don’t throw away the leaves, they make a nice change from say, kale or collards, and are nutritious in their own right!)

It’s standout statistic is that 100g of raw kohlrabi provides 75% of your daily value (DV) of vitamin C for just 27 calories. Moreover, the high levels of nutrients to low level of calories make this a sweet tasting and nutritious snack without the simple sugars present in, say, an orange.

The problem, is that the brassica family is generally studied by scientists as a unitary whole, with little differentiation between the species and cultivars. However, this study did a direct comparison of kohlrabi with a food we know to be great for your health, green cabbage on the effects on cells of the colon and rectum.

What they found was that ‘Kohlrabi should be considered, like cabbage, among the potent anti-carcinogenic cruciferous vegetables’.

There are so many vegetables in the brassica family with proven health benefits that it’s basically a matter of picking the ones you like to eat. With a slightly sweeter taste than most, why not try buying some kohlrabi and see if it pushes you into healthier eating habits?