Calories in Kohlrabi: Nutrition Facts & Serving Sizes
Per 1 cup (135g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of kohlrabi (135g) contains just 36.5 calories, making it an ultra-low-calorie vegetable for high-volume eating. Per 100g, kohlrabi provides 27 calories with 1.7g of protein, 6.2g of carbs, and virtually no fat (0.1g). The standout nutrient is vitamin C at 62mg per 100g, covering about 69% of the daily recommended intake. That is more vitamin C than an orange by weight. Kohlrabi also delivers 3.6g of fiber per 100g, with 4.9g in a full cup, which helps with satiety and digestion. Potassium comes in at 350mg per 100g, supporting muscle function and electrolyte balance. Kohlrabi is a member of the cruciferous vegetable family along with broccoli and cabbage. It has a mild, slightly sweet flavor similar to broccoli stems and can be eaten raw or cooked. For anyone cutting calories, kohlrabi is one of the best volume-eating vegetables available, providing bulk and nutrients for almost no calorie cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (16g) | 4.3 | 0.3g | 1g | 0g | 0.6g |
| 1 cup (135g) | 36.5 | 2.3g | 8.4g | 0.1g | 4.9g |
| 100g | 27 | 1.7g | 6.2g | 0.1g | 3.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | 1% |
| Protein | 1.7g | 3% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 6.2g | 2% |
| Dietary Fiber | 3.6g | 13% |
| Sugars | 2.6g | 5% |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24mg | 2% |
| Iron | 0.4mg | 2% |
| Potassium | 350mg | 7% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 62mg | 69% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 19mg | 5% |
| Phosphorus | 46mg | 4% |
| Selenium | 0.7mcg | 1% |
| Folate | 16mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Kohlrabi
Kohlrabi is one of the most underrated vegetables for anyone focused on body composition. At 27 calories per 100g and 6.2g of carbs, you can eat large amounts without impacting your calorie deficit.
The vitamin C content is exceptional at 62mg per 100g. This covers about 69% of the daily recommended intake in just one cup. Vitamin C is critical for immune function, collagen synthesis, and reducing inflammation after training. It also helps your body absorb iron from plant-based foods, which is relevant if you eat a predominantly plant-based diet.
The 3.6g of fiber per 100g helps you feel full. A cup of kohlrabi (135g) gives you 4.9g of fiber, which contributes meaningfully to the daily recommendation of 25 to 38g for adults. High-fiber diets are associated with better gut health, lower cholesterol, and more stable blood sugar.
Kohlrabi provides 350mg of potassium per 100g, comparable to a banana. Potassium is a key electrolyte for muscle contractions and preventing cramping during workouts.
The glucosinolates in kohlrabi, as with other cruciferous vegetables, have been studied for their role in reducing cancer risk and supporting liver detoxification. Regular intake of cruciferous vegetables is consistently recommended in evidence-based nutrition.
Dietary Considerations
Kohlrabi is naturally gluten-free, vegan, and dairy-free. It is keto-friendly at 6.2g of carbs per 100g, especially considering its 3.6g of fiber gives a net carb count of just 2.6g per 100g. Kohlrabi is excellent for weight loss due to its very low calorie density. It is suitable for all major dietary patterns including paleo, whole30, and plant-based diets. Kohlrabi has no known common allergens. It can be eaten raw in slaws or salads, steamed, roasted, or stir-fried. Raw kohlrabi has a crisp texture similar to jicama.
Daily Intake (100g)
100g of kohlrabi provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in kohlrabi?
Kohlrabi contains 27 calories per 100g. A 1-cup serving (135g) has 36.5 calories. It is one of the lowest-calorie vegetables you can eat, making it ideal for high-volume eating strategies on a calorie deficit.
Is kohlrabi good for weight loss?
Yes, kohlrabi is excellent for weight loss. At 27 calories per 100g with 3.6g of fiber, it fills you up without adding many calories. A full cup is only 36.5 calories. You can eat large portions and stay within a tight calorie budget.
How much protein in kohlrabi?
Kohlrabi provides 1.7g of protein per 100g. A 1-cup serving (135g) has about 2.3g of protein. While kohlrabi is not a protein source, it is higher in protein than most other non-starchy vegetables.
Is kohlrabi keto-friendly?
Yes, kohlrabi is keto-friendly. It contains 6.2g of carbs per 100g with 3.6g of fiber, giving a net carb count of about 2.6g per 100g. A full cup (135g) has only 8.4g of total carbs and 4.9g of fiber, making it a great low-carb vegetable.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor similar to broccoli stems or jicama. When eaten raw, it is crisp and refreshing. When cooked, it becomes tender with a slightly nutty taste. It works well in salads, slaws, stir-fries, and roasted vegetable dishes.
How much vitamin C is in kohlrabi?
Kohlrabi provides 62mg of vitamin C per 100g, covering about 69% of the daily recommended intake. This is more vitamin C than an orange by weight. A 1-cup serving (135g) delivers roughly 84mg of vitamin C.
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