How Many Calories in Kohlrabi? Nutrition Facts & Macros
100 grams of kohlrabi has 27 calories
Protein 1.7g · Carbs 6.2g · Fat 0.1g
Kohlrabi is a mild, crispy member of the Brassica family — a bulbous stem vegetable popular in Central European cuisine. At only 27 calories per 100g, it is remarkably rich in vitamin C (62mg — more than oranges), potassium (350mg), and fiber (3.6g). It can be eaten raw (crunchy like an apple) or cooked. One medium kohlrabi (about 135g) has approximately 36 calories.
113 kJ · per 100g · Water: 91 g
Calorie Calculator: Kohlrabi
100 g Kohlrabi contains 27 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium kohlrabi (135 g) | 36 kcal | 2.3g | 8.4g | 0.1g |
| 1 cup sliced (140 g) | 38 kcal | 2.4g | 8.7g | 0.1g |
| 100 grams | 27 kcal | 1.7g | 6.2g | 0.1g |
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Kohlrabi — Nutrition Facts
| Kohlrabi | per 100g |
|---|---|
| Calories | 27 kcal |
| Protein | 1.7 g |
| Fat | 0.1 g |
| Carbs | 6.2 g |
| Saturated Fat | 0.013 g |
| Monounsaturated Fat | 0.007 g |
| Polyunsaturated Fat | 0.048 g |
| Cholesterol | 0 mg |
| Fiber | 3.6 g |
| Sugar | 2.6 g |
| Sodium | 20 mg |
| Potassium | 350 mg |
| Calcium | 24 mg |
| Magnesium | 19 mg |
| Phosphorus | 46 mg |
| Iron | 0.4 mg |
| Zinc | 0.03 mg |
| Manganese | 0.139 mg |
| Selenium | 0.7 mcg |
| Vitamin A | 2 mcg |
| Vitamin C | 62 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 16 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.48 mg |
| Vitamin K | 0.1 mcg |
| Water | 91 g |
Source: USDA FoodData Central (FDC ID: 168424) · Data verified September 2026
Variations
Green kohlrabi
Green kohlrabi is the most common variety — pale green skin with white flesh inside. Mild, sweet flavor and crispy texture. The most widely available in supermarkets year-round. Nutritionally identical to purple kohlrabi.
Purple kohlrabi
Purple kohlrabi has a striking purple-violet skin, but the flesh inside is the same white as green kohlrabi. Taste and nutrition are identical — the purple color comes from anthocyanins in the skin only. Slightly more antioxidants than green due to the pigment. Often preferred for visual appeal in salads.
Cooked kohlrabi
Cooked kohlrabi (boiled, drained) has 29 calories per 100g — nearly identical to raw. Vitamin C drops slightly (54mg vs 62mg raw). Fiber decreases more significantly (1.1g vs 3.6g raw) due to water absorption. Potassium remains high (340mg). Steaming preserves nutrients better than boiling.
Dietary Perspectives
For Weight Loss
Kohlrabi is an exceptional weight loss food — only 27 calories per 100g with 91% water content for high volume. The 3.6g fiber promotes satiety. A whole medium kohlrabi (135g) has just 36 calories — you can eat a large volume for minimal calories. Raw kohlrabi sticks make a perfect low-calorie snack with a satisfying crunch, similar to jicama or water chestnuts.
For Athletic Performance
Kohlrabi provides 350mg potassium per 100g — essential for muscle function and electrolyte balance during exercise. The 62mg vitamin C supports immune function during heavy training periods. Low calorie density means it works best as a pre-workout snack or side dish rather than a fuel source. Pair with protein for recovery meals.
For Keto
Kohlrabi fits keto easily — only 2.6g net carbs per 100g (6.2g total minus 3.6g fiber). A whole medium kohlrabi (135g) has just 3.5g net carbs. Compare with potatoes (15g net), sweet potatoes (17g net), or even carrots (6.8g net). The crispy texture makes raw kohlrabi sticks an excellent replacement for chips or crackers on keto.
Frequently Asked Questions
How many calories are in kohlrabi?
100g of kohlrabi has 27 calories. One medium kohlrabi (about 135g) has approximately 36 calories. It is low in calories — similar to turnips (28 kcal) and lower than carrots (41 kcal). Kohlrabi is 91% water.
Is kohlrabi good for you?
Kohlrabi is exceptionally rich in vitamin C (62mg per 100g — 69% of daily value, more than oranges). It also provides 350mg potassium, 3.6g fiber, and contains glucosinolates — compounds linked to cancer prevention. As a cruciferous vegetable, it shares protective benefits with broccoli and cabbage.
Can you eat kohlrabi on keto?
Kohlrabi has only 6.2g carbs per 100g with 3.6g fiber = 2.6g net carbs. Excellent for keto — one of the best low-carb root-style vegetables. A medium kohlrabi (135g) has about 3.5g net carbs. Much lower than potatoes (15g net) or carrots (6.8g net).
What does kohlrabi taste like?
Raw kohlrabi tastes like a mild, sweet cross between broccoli stems and apples — crispy and juicy with a slightly peppery finish. Cooked, it becomes tender and sweeter, similar to turnips but milder. The leaves are also edible and taste like collard greens.
How do you eat kohlrabi?
Peel the tough outer skin and eat raw in slices or sticks (great with dips), grate into salads, or cook by roasting, steaming, or adding to soups. In Germany and Central Europe, it is commonly served raw with salt or in creamy kohlrabi soup. Both green and purple varieties taste the same inside.
Is kohlrabi better raw or cooked?
Both are excellent. Raw kohlrabi retains more vitamin C (62mg vs 54mg cooked) and has a satisfying crunch. Cooking makes it sweeter and more tender. Steaming preserves the most nutrients. The fiber content drops from 3.6g raw to 1.1g cooked.
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