kohlrabi nutrition cooked

A typical target for total Estimated Glycemic Load is 100 or less per day. Here are 11 diet and lifestyle changes that can improve your digestion naturally. View More Results. It has a long leafy stem and round bulb that’s usually purple, pale green, or white. Dietary fiber helps support gut health and blood sugar control (2, 10). The Self NutritionData method and system is covered by U.S. Patent No. Around The Web. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. Kohlrabi is an excellent source of nutrients. Kohlrabi: nutrition Kohlrabi is low in calories, and is a rich source of vitamin C. Kohlrabi also provides fiber, vitamin B6, and a substantial amount of potassium. More importantly, although there are several foods (11%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. If you've ever passed by kohlrabi at the farmer's market, you may have mistaken it for a radish, a giant Brussels sprout, or even a rutabaga.Sometimes referred to as a German turnip, kohlrabi comes from the Brassica oleracea family, which includes broccoli, cauliflower, kale, collard greens, and Brussels sprouts.It's a cool-weather crop that's at its best from early fall through spring. Plus, its many nutrients and plant compounds support your immune system and may lower your risk of heart disease, certain cancers, and inflammation. User Agreement (updated 5/25/18) vitamin A, 43.4 mg. vitamin C, 11.3 mcg folic acid, and 16.8 mg. calcium. Nutrition Comparison of Cooked Kohlrabi vs Cooked Kohlrabi vs Cooked Kohlrabi. There are 48 calories in 1 cup of sliced Kohlrabi (Without Salt, Drained, Cooked, Boiled). It’s just a little bit sweeter and super easy to peel once they’ve been cut. Its leaves, stems, and bulbs can be eaten raw or cooked. Here is detailed information about goitrogens and their health effects. Kohlrabi nutrition facts. One cup (135 grams) of raw kohlrabi provides : Calories: 36; Carbs: 8 grams; Fiber: 5 grams; Protein: 2 grams; Vitamin C: 93% of the Daily Value (DV) You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). There are 36 calories in 1 cup of Kohlrabi. It’s rich in fiber, which is important for a healthy gut and proper digestion. Our BellaOnline Nutrition Database will help you choose the healthiest foods for your chosen lifestyle. It contains both soluble and insoluble fiber. Additionally, you would have to eat 132.35 cup slices of kohlrabi (cooked, boiled, drained, with salt) to get 25% (22.5mcg) of your recommended daily Vitamin K. Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Kohlrabi, cooked, boiled, drained, without salt, NUTRITION DATA'S OPINION Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 … 1 cup (135 grams) of kohlrabi ( 3, 4) contains: 36 calories 8.4 grams carbohydrates 2.6 grams protein 0 grams fat 4.9 grams fiber 83.7 milligrams vitamin C (140 percent DV) 472 milligrams potassium (13.5 percent DV) 0.2 milligrams B6 (10 percent … The nutrient-dense stem also contains high amounts of phosphorus, magnesium, calcium, and iron. Get full nutrition facts and other common serving sizes of Kohlrabi (Without Salt, Drained, Cooked, Boiled) including 1 … You can eat both the stem and the leaves of this vegetable. Healthline Media does not provide medical advice, diagnosis, or treatment. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Kohlrabi, cooked, boiled, drained, without salt, PROTEIN QUALITY These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Make a kohlrabi … Share on Facebook. Cooked kohlrabi contains 6.7 grams of carbohydrates per every 100 grams. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Kohlrabi, cooked, boiled, drained, without salt. Cooked Kohlrabi have 0 … Kohlrabi, Cooked Nutritional Value And Analysis. Kohlrabi nutrition. Trusted Source): Calories: 36 Carbs: 8 grams Fiber: 5 grams Protein: 2 grams Vitamin C: 93% of the Daily Value (DV) Vitamin B6: 12% of the DV Potassium: 10% of the DV Magnesium: 6% of the DV Manganese: 8% of the DV Folate: 5% of the DV This food is a … Foods that are nutritious without being filling are considered better choices for healthy weight gain. Fresh kohlrabies should have a crunchy texture and impart rich flavor. Additionally, you would have to eat 132.35 cup slices of kohlrabi (cooked, boiled, drained, with salt) to get 25% (22.5mcg) of your recommended daily Vitamin K. Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables. Stir-Fried Warm up the oil. Sodium 21 mg % 1. There are 36 calories in 1 cup of Kohlrabi. Cruciferous Vegetables: Health Benefits and Recipes, The 11 Best Ways to Improve Your Digestion Naturally, 5 Diabetes-Friendly Vegetable Soup Recipes, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. © 2005-2020 Healthline Media a Red Ventures Company. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Our BellaOnline Nutrition Database will help you choose the healthiest foods for your chosen lifestyle. 0.0 grams saturated fat. It’s also a good source of potassium, fiber, and vitamin B6. Scientific name: Brassica oleracea (Gongylodes Group). pHresh Products™ are editorial opinions of phreshproducts.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. ... With a sweet flavor, it is eaten raw or cooked. One review of 15 studies found that a diet rich in this nutrient decreased the risk of death from heart disease by 24%, compared with low-fiber diets (29, 30). Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Kohlrabi can be eaten raw as well as cooked. Food details for KOHLRABI,CKD,BLD,DRND,W/SALT in different kinds of quantities, amounts or measurements. The former is water-soluble and helps maintain healthy blood sugar and cholesterol levels. I diced the Kohlrabi and added it to diced carrots, celery, fennel, scallions, minced garlic and ginger and then boiled it in vegetable broth and some lite soy sauce until the veggies were half way tender… then I added spaghetti, more liquid (water or broth) and pulled cooked chicken breasts… season it a little with pepper and boiled until spaghetti was cooked.. then stir in cilantro… Furthermore, purple kohlrabi is high in anthocyanins, which have been shown to lower blood pressure and your risk of heart attack (26, 27, 28). High intake of anthocyanins is linked to a lower risk of heart disease and mental decline (13, 14, 15). Cooked, boiled, drained, with salt. It can be eaten raw or cooked. 3%. This vegetable is high in vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function (7). It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8, 9). 100 grams of Cooked Kohlrabi contain 29 calories, the 1% of your total daily needs. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) A botanist mentions the 1 st records of Kohlrabi in 1554. 100 grams of Cooked Kohlrabi contain 6.69 grams of carbohydrates, 1.1 grams of fiber, 1.8 grams of protein, 21 milligrams of sodium, and 90.3 grams of water. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Explanation: This food contains more Vitamin C than 89% of foods. Add julienne strips of cooked kohlrabi to steamed green beans and toss to combine. Use of and/or registration on any portion of this site constitutes acceptance of our Nutritional Value. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). Both its bulb and leaves can be eaten raw or cooked and serve as easy swaps in many recipes. Tweet on Twitter. Kohlrabi is delicious, easy to prepare and a top vitamin C food. Nutrition Facts. All rights reserved. What is Kohlrabi? Deficiency in this nutrient is linked to a weakened immune system (31, 32). Kohlrabi nutritional value per 100 g (3.5 oz) Scientific Name: Brassica oleracea (Gongylodes Group) Proximates: Kohlrabi Nutrients: Kohlrabi, raw: Kohlrabi, cooked, boiled drained, without salt: Water: 91 g: 90.3 g: Energy: 113 kJ (27 kcal) 121 kJ (29 kcal) Protein: 1.7 g: 1.8 g: Carbohydrates: 6.2 g: 6.69 g: Total Fat: 0.1 g: 0.11 g: Fiber: 3.6 g: 1.1 g: Sugars, total: 2.6 g: 2.8 g: Minerals: The leaves of the plant are also edible and similar to kale in flavor and texture. Kohlrabi Nutrition Facts. There are 29 calories in 100 g of cooked kohlrabi. Kohlrabi is often called a root even though it is technically a stem and is favored for its crunchy and sweet flavor, utilized in both raw and cooked applications. Pour the olive oil into a skillet and heat it over medium-high heat for 1 to 2 … can be either green, white, or purple, and is crowned with spindly stalks that culminate in large, floppy leaves (it reminds us of the golden snitch from the Harry Potter movies). Kohlrabi is an essential part of the Kashmiri diet and one of the most commonly cooked foods. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Kohlrabi, cooked, boiled, drained, without salt, ESTIMATED GLYCEMIC LOAD™ All parts of the kohlrabi can be eaten, both raw and cooked. View More Results. Kohlrabi, also known as German turnip, is a cruciferous vegetable. Kohlrabi is a perennial vegetable, and is a low, stout cultivar of cabbage. Kohlrabi is a vegetable developed by the 16 th century from the marrow cabbage. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. It is delicious steamed, sautéed, roasted, stuffed, creamed, in soup or stew, and eaten raw. Kohlrabi, raw *all the values are displayed for the amount of 100 grams. It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese.The bad: A large portion of the calories in this food come from sugars. There are 67 calories in 1 cup, sliced (165 g) of Kohlrabi, boiled. Kohlrabi tastes a bit like turnip or cabbage. Meanwhile, its leaves can be added to a salad, sautéed in a stir fry, or added to soups. Both have a pale green, almost ivory colored, flesh inside. Vitamin C is vital for many important processes in your body, and citrus fruits aren't the only way to get enough of it. Kohlrabi is high in fiber. Julienne or grate it into your salad for a great crunch and a fresh but slightly spicy flavor. Look for fresh leaves, which indicate recent harvest, and a firm bulb. ... Cooked Kohlrabi (Fat Not Added in Cooking) Trader Joe's Kohlrabi Salad Blend. What’s more, the bulb can replace crunchy vegetables like broccoli, cabbage, radishes, and potatoes, while the leaves can be used in place of kale, spinach, or other greens. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it is slightly sweeter. Here are 14 of the healthiest vegetables on the…. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. 7,620,531. You'd need to walk 19 minutes to burn 67 calories. Brad likes to thinly shave the peeled, raw bulbs into matchsticks (you can use a mandoline for help with this) and toss them into a slaw. Kohlrabi, raw . Nutrition facts for Kohlrabi, without salt, drained, boiled, cooked, recommended daily values and analysis. It has long leafy greens that shoot out from the top. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. Additionally, you would have to eat 132.35 cup slices of kohlrabi (cooked, boiled, drained, without salt) to get 25% (22.5mcg) of your recommended daily Vitamin K. You would have to eat 264.71 cup slices of kohlrabi (cooked, boiled, drained, with salt). Serving Size. Kohlrabi, also known as knol-khol or German Turnip, is a stout, round, tuberous vegetable in the Brassica family, the large family which also includes cabbage, broccoli, cauliflower, kale, collard greens, and brussels sprouts.This stem vegetable is native to Europe. Can't find it? However, you may want to peel the skin, as some people find it too tough. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. pHresh Product’s opinions and ratings are based on weighted… High glucosinolate intake is linked to a lower risk of heart disease due to this compound’s ability to widen blood vessels and reduce inflammation. Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple-green. Kohlrabi (from the German for cabbage turnip; Brassica oleracea Gongylodes Group), also called German turnip, is a biennial vegetable, a low, stout cultivar of wild cabbage.It is another cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan.. Kohlrabi is an excellent source of nutrients. All parts of kohlrabi including the stem and leaves can be eaten as they contain a significant amount of nutrients. main content. Smaller kohlrabi tends to taste sweeter; the vegetable develops a sharper, more radish-like flavor as it matures. Kohlrabi is rich in phytochemicals that help prevent cancer. and Privacy Policy and Cookie Statement It is also a good source of Dietary Fiber, Folate, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin B6, Potassium, Copper and Manganese. Kohlrabi is a nutritional dynamo. Enter your own food. Kohlrabi is a good source of fibre, vitamin C, potassium, and various health-promoting phytochemicals that help fight off inflammation and oxidative stress. Calcium 41.3mg. Make coleslaw with kohlrabi instead of cabbage. Kohlrabi, which can be green or purple, is a bulbous vegetable surrounded by two layers of stiff leaves attached in a rosette, like a cabbage. It is prepared with its leaves and served with light gravy and consumed with rice. SUMMARY. It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi Vegetables and Vegetable Products (3) ... Kohlrabi, cooked, boiled, drained, with salt. Kohlrabi nutrition. It is also low in sugar, which is fantastic. It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses. Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). It has a delicious little taste of fresh hazelnuts. Kohlrabi along with its antioxidant properties is also a source of vitamin C; it provides up … - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Kohlrabi, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ Besides that, a cup of kohlrabi contains over 100% of your recommended intake of daily vitamin C. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. History of turnip cabbage. Around The Web. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements (19). A close cousin of cabbage and kale, kohlrabi has a very distinct appearance—the large bulb (which looks like a root, but is actually a stem!) We tend to cook mostly the bulb, but the leaves and stems are also edible. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. 12%. Kohlrabi is a perennial vegetable, and is a low, stout cultivar of cabbage. Many plant foods contain goitrogens, which may cause thyroid problems. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Kohlrabi is an excellent source of nutrients. Raw kohlrabi bulbs can be chopped or grated into a salad or enjoyed as a crunchy snack with hummus. The bulb is widely used in salads and soups but can also be roasted or sautéed. Combine olive oil, garlic, salt and pepper in a large bowl. Nutrition Facts. You’ll just want to peel off the tough skin first. ... Kohlrabi, Cooked (1 cup, sliced) Calories: 48, Fat: 0g, Carbs: 11g, Protein: 3g. In addition, this crisp, sweet-tasting vegetable supplies a good amount of vitamin E, which is unusual considering that vitamin E is mainly found in high-fat foods. 11242 found in category Vegetables and Vegetable Products. Kohlrabi, cooked, boiled, drained, with salt have 0 milligrams of Cholesterol and 0.11 grams of fat. Also, its high fiber content supports a healthy gut microbiome. There are 36 calories in 1 cup of Kohlrabi. Its leaves, stems, and bulbs can be eaten raw or cooked. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. pHresh Product’s opinions and ratings are based on weighted… Nutritional Value Green kohlrabi is high in vitamin C and is a good source of both fiber and potassium. Applications Green kohlrabi is best suited for both raw and cooked applications such as frying, steaming, roasting, boiling, and sautéing. Data contents chart for nutritionists. Online analysis information with non-nutrients and nutrients composition facts table for item No. Soup is a diabetes-friendly way to get tons of vegetables into your diet. The nutrients in kohlrabi may support your immune system. Its leaves and stems are slightly crunchy and cook similarly to collard greens. ~ = missing data. Finally, a single cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Can't find it? Kohlrabi nutrition, glycemic index, calories and serving size. This is a great way to get kids to eat their kohlrabi! Nutrition facts for Kohlrabi, fat added in cooking, cooked, recommended daily values and analysis. Peel 6 kohlrabi and cut into 1-inch wedges; toss with 2 tablespoons olive oil, 3/4 teaspoon kosher salt and a pinch of cayenne on a rimmed baking sheet. Kohlrabi, cooked, boiled, drained, without salt. Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries (25). Kohlrabi Nutrition Information 3 RESULTS: Kohlrabi ... Kohlrabi, cooked, boiled, drained, with salt. Similarly it is relatively rich in Fiber, Potassium, Copper and Folate, food Kohlrabi Glycemic index (GI) Still, you may want to peel its skin if you find it too tough. This article reviews kohlrabi, including its nutrients, benefits, and many uses. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Kohlrabi is equally tasty raw or cooked. Kohlrabi is a delicious and easy addition to many recipes. Search the database of over 200,000 foods. Toss kohlrabi slices in the olive oil mixture to coat. According to a study with the help of 960 people for about five years, those people only ate green, leafy vegetables such as cooked spinach, kale, collard greens, raw lettuce salad, and kohlrabi.

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