Is Kohlrabi Healthy to Eat? Unpacking the Nutritional Benefits

December 21, 2025 •

4 min read

According to nutritional data, a single cup of raw kohlrabi offers nearly 100% of the daily recommended intake for vitamin C. So, is kohlrabi healthy to eat? This nutritious cruciferous vegetable is rich in vitamins, minerals, and antioxidants that support overall well-being and can aid in weight management and immune function.

Quick Summary

Kohlrabi, a low-calorie and high-fiber cruciferous vegetable, is exceptionally rich in vitamin C and powerful antioxidants. It supports digestive health, helps regulate blood sugar, boosts immunity, and may aid in weight management. This versatile vegetable can be enjoyed raw or cooked.

Key Points

Rich in Vitamin C: A single cup of raw kohlrabi provides nearly all of your daily vitamin C needs, supporting a strong immune system.
Excellent Source of Fiber: With high levels of both soluble and insoluble fiber, kohlrabi promotes digestive health, satiety, and healthy gut bacteria.
Low in Calories: The high fiber and water content make kohlrabi a great option for weight management, helping you feel full on fewer calories.
Packed with Antioxidants: Kohlrabi contains a variety of antioxidants, including glucosinolates and anthocyanins, that protect against cellular damage and may lower the risk of chronic diseases.
Supports Heart Health: Its high potassium content helps regulate blood pressure, while antioxidants reduce inflammation and support cardiovascular function.
Versatile and Delicious: Enjoy kohlrabi raw in salads, roasted as a side dish, or added to soups and stews for a mild, slightly sweet flavor.

What Exactly is Kohlrabi?

Kohlrabi, whose name is German for “cabbage turnip,” is a cruciferous vegetable closely related to cabbage, broccoli, and cauliflower. It is not a root vegetable, but rather a swollen, turnip-like stem that grows above ground. It has a mild, slightly sweet flavor with a texture similar to broccoli stems. Both the bulbous stem and the leaves are edible and full of nutritional value.

Unpacking the Nutritional Profile of Kohlrabi

Kohlrabi is a nutrient-dense food that packs a significant health punch for a low number of calories. A single cup of raw kohlrabi (around 135 grams) is a fantastic source of several key nutrients.

Vitamins and Minerals

Vitamin C: One cup provides a whopping 93% of the Daily Value (DV) for vitamin C, a powerful antioxidant essential for immune function, collagen synthesis, and protecting against free radical damage.
Vitamin B6: A good source of this vitamin, which plays a crucial role in protein metabolism and red blood cell production.
Potassium: An important electrolyte that helps regulate fluid balance and blood pressure, supporting heart health.
Folate: An essential B vitamin that aids in cell growth and metabolism.
Manganese and Magnesium: These minerals contribute to bone health and metabolic function.

Fiber Content

Kohlrabi is an excellent source of dietary fiber, offering about 17% of your daily needs in one cup. It contains both soluble and insoluble fiber:

Soluble Fiber: Helps manage blood sugar and cholesterol levels.
Insoluble Fiber: Adds bulk to stool and promotes regular bowel movements, supporting a healthy digestive system.

Antioxidant and Anti-Inflammatory Properties

Like its cruciferous relatives, kohlrabi is rich in antioxidants that fight oxidative stress and inflammation. These include:

Glucosinolates and Isothiocyanates: Powerful plant compounds studied for their potential anti-cancer properties.
Anthocyanins: Found in purple varieties, these flavonoids are linked to a lower risk of heart disease and may benefit brain function.

Health Benefits of Eating Kohlrabi

Regularly incorporating kohlrabi into your diet can lead to several health advantages, leveraging its rich nutritional composition.

Supports Digestive Health

With its high fiber content, kohlrabi promotes a healthy gut. The fiber fuels beneficial gut bacteria like Bifidobacteria and Lactobacilli, which produce short-chain fatty acids that nourish the gut lining and may protect against obesity and heart disease. This also helps with regular bowel movements and prevents constipation.

Aids in Weight Management

Kohlrabi is a low-calorie, high-fiber vegetable that can support healthy weight goals. Fiber-rich foods promote a feeling of fullness and satiety, helping to reduce overall calorie intake throughout the day. Its low glycemic index also contributes to better blood sugar control and improved metabolism.

Boosts the Immune System

The exceptionally high vitamin C content is crucial for immune defense. It stimulates the production of white blood cells and supports their function in fighting infections. Vitamin B6 also plays a key role in the production of immune cells.

Promotes Heart Health

Kohlrabi's combination of potassium and powerful plant compounds benefits cardiovascular health. Potassium helps lower blood pressure, while antioxidants like glucosinolates and isothiocyanates help reduce inflammation and prevent plaque buildup in arteries. Purple kohlrabi, specifically, contains anthocyanins that may also help lower blood pressure and the risk of stroke.

Comparison: Kohlrabi vs. Broccoli

Both kohlrabi and broccoli are healthy cruciferous vegetables with distinct nutritional profiles and textures. Here is a side-by-side comparison to help you decide which is best for your needs.


Nutrient (per 1 cup raw)	Kohlrabi (approx. 135g)	Broccoli (approx. 91g) [Based on USDA data]
Calories	36 kcal	31 kcal
Vitamin C	93% DV	90% DV
Fiber	5 g	2.4 g
Potassium	473 mg	288 mg
Texture	Crunchy, juicy, slightly sweet	Tender-crisp, earthy flavor
Antioxidants	Glucosinolates, isothiocyanates, anthocyanins	Sulforaphane, glucosinolates, carotenoids

While both are excellent sources of vitamin C, kohlrabi offers significantly more fiber and potassium per serving. Broccoli has a higher concentration of sulforaphane, another potent anti-cancer compound. Both are highly beneficial for a healthy diet, and incorporating a variety of cruciferous vegetables is recommended.

How to Eat Kohlrabi for Maximum Health Benefits

Kohlrabi's mild flavor and crunchy texture make it highly versatile. It can be enjoyed both raw and cooked. To get the most nutritional value, especially the delicate enzymes and high vitamin C, eating it raw is often recommended.

Healthy ways to enjoy kohlrabi:

Raw: Grate or thinly slice peeled kohlrabi for salads or slaws. Its crunch makes it a great addition, and you can serve it with a light, zesty vinaigrette.
Roasted: Chop peeled kohlrabi into cubes or fries, toss with olive oil, salt, and herbs like dill, and roast until tender and caramelized.
Sautéed: Sauté diced kohlrabi and its chopped leaves with garlic and a splash of lemon juice for a quick and flavorful side dish.
Soups and Stews: Add chunks of kohlrabi to soups or stews for a slightly sweet, mild flavor and a nutritional boost.
Mashed: Boil until tender and mash with a bit of butter or a dairy-free alternative for a twist on mashed potatoes.

For those with existing thyroid issues, it's worth noting that like other brassicas, kohlrabi contains goitrogens, which can affect thyroid function when consumed in excessive amounts, though this is generally not a concern in normal dietary quantities. If you have thyroid issues, consult a doctor to determine the right amount for you.

Conclusion

In summary, yes, kohlrabi is unequivocally healthy to eat. This low-calorie, high-fiber, and nutrient-dense vegetable is a powerhouse of vitamins and antioxidants. Regular consumption supports digestion, boosts immunity, aids in weight management, and promotes heart health. Whether you enjoy it raw and crunchy in a salad or roasted to perfection, kohlrabi is a simple and delicious addition to any balanced diet. For more information on vegetable nutrition, check out the USDA FoodData Central database.

Frequently Asked Questions

Kohlrabi has a mild, slightly sweet flavor, often compared to the taste of broccoli stems or radishes. Its texture is crisp and juicy, making it delicious when eaten raw or cooked.

Yes, both the bulbous stem and the leaves of the kohlrabi plant are edible. The leaves can be cooked similarly to kale or collard greens, while the stem can be eaten raw, roasted, or sautéed.

Yes, kohlrabi is excellent for weight loss. It is low in calories and high in fiber, which helps increase feelings of fullness and reduce overall calorie intake.

Absolutely. Kohlrabi's high fiber content, particularly the soluble fiber, promotes a healthy digestive system and feeds beneficial gut bacteria. It helps prevent constipation and supports a balanced gut microbiome.

For most people, kohlrabi is safe and has no significant side effects when consumed in normal amounts. However, like other cruciferous vegetables, it contains goitrogens, so individuals with thyroid conditions should be mindful of their intake.

Kohlrabi can be prepared in many ways. It can be peeled and shredded for a salad or slaw, diced and roasted with olive oil and herbs, or cooked into soups and stir-fries. Eating it raw provides the most vitamin C.

Some heat-sensitive nutrients, like vitamin C, can be reduced during cooking. However, kohlrabi still retains significant nutritional value when cooked. To preserve more nutrients, opt for steaming, sautéing, or roasting for shorter periods.

The main difference is the color of the skin; the internal flesh is always a pale yellow-white. Purple kohlrabi contains anthocyanins, an additional type of antioxidant, but otherwise, the nutritional content is similar.