Is purple kohlrabi healthier than green? What the color difference means

December 23, 2025 •

3 min read

According to research published in Applied Biological Chemistry, purple kohlrabi contains high levels of anthocyanins, a group of powerful antioxidants, which are absent in its green counterpart. But beyond this distinctive color, is purple kohlrabi healthier than green, or do they offer similar health advantages? This article delves into the specific nutritional profiles of both varieties to find out.

Quick Summary

This comparison details the nutritional profiles of purple and green kohlrabi, highlighting the antioxidant differences, particularly the presence of anthocyanins in the purple variety. It examines their shared health benefits, such as fiber and Vitamin C content, to determine whether one offers superior nutrition for your diet.

Key Points

Anthocyanin Content: Purple kohlrabi contains high levels of anthocyanins, powerful antioxidants that are not found in the green variety.
Antioxidant Power: Both kohlrabi varieties are rich in Vitamin C and other antioxidants like glucosinolates and isothiocyanates, protecting cells from damage.
Heart and Brain Benefits: The anthocyanins in purple kohlrabi may offer additional health benefits related to heart health, brain function, and inflammation.
Similar Core Nutrition: Aside from anthocyanins, the basic nutritional profile, including fiber, protein, and minerals, is largely similar between purple and green types.
Versatile Culinary Uses: Both kohlrabi varieties can be used interchangeably in most recipes, raw or cooked, with the purple offering extra visual appeal.
Overall Health: While purple kohlrabi offers a specific antioxidant boost, both types are highly nutritious and beneficial additions to a healthy diet.
Edible Leaves: The leaves of both purple and green kohlrabi are edible and nutrient-dense, providing another source of vitamins and minerals.

Understanding the Color-Coded Health Benefits

Kohlrabi, a bulbous member of the brassica family alongside cabbage and broccoli, comes in both a vibrant purple and a pale green variety. While their appearance is strikingly different, the core nutritional similarities are substantial. However, the purple variety has a distinct advantage due to the presence of specific plant compounds called anthocyanins. These powerful antioxidants are responsible for the rich purple pigmentation found primarily in the skin and leaves of the purple kohlrabi.

The Anthocyanin Advantage in Purple Kohlrabi

Anthocyanins are flavonoids that have been widely studied for their health-promoting properties. In the context of kohlrabi, they provide the purple version with a significant antioxidant boost. Scientific research has linked a high intake of anthocyanins to a lower risk of heart disease and improved brain function. Additionally, these compounds possess potent anti-inflammatory properties, which can help combat oxidative stress and reduce the risk of chronic diseases.

Cardiovascular Health: Studies suggest that anthocyanins may help lower blood pressure and prevent plaque buildup in arteries, contributing to overall heart health.
Cognitive Function: The neuroprotective effects of anthocyanins have been shown to increase blood flow to the brain, potentially improving memory and other cognitive functions.
Anti-inflammatory Effects: Anthocyanins help to modulate the body's inflammatory response, which is a key factor in the development of many chronic illnesses.

Core Nutritional Similarities: What Both Varieties Share

While the anthocyanins set the purple kohlrabi apart, both varieties are nutritional powerhouses in their own right, sharing a robust profile of vitamins, minerals, and other protective compounds. Both are excellent sources of Vitamin C, a crucial antioxidant that supports immune function and collagen synthesis. They are also rich in dietary fiber, which is vital for digestive health and blood sugar regulation.

Key shared nutrients include:

Fiber: A single cup of kohlrabi provides a significant portion of daily fiber needs, promoting gut health and satiety.
Vitamin B6: Essential for protein metabolism, red blood cell production, and immune support.
Potassium: An important electrolyte that helps regulate blood pressure and fluid balance.
Glucosinolates and Isothiocyanates: These powerful sulfur-containing compounds, found in all cruciferous vegetables, are associated with a lower risk of certain cancers, heart disease, and inflammation.

Purple vs. Green Kohlrabi: A Comparative Table


Feature	Purple Kohlrabi	Green Kohlrabi
Anthocyanin Content	High in skin and leaves	Absent
Antioxidant Profile	High Vitamin C, glucosinolates, isothiocyanates, plus anthocyanins	High Vitamin C, glucosinolates, and isothiocyanates
Appearance	Deep purple skin, pale flesh	Pale green or white skin and flesh
Flavor	Mild, slightly sweet with a peppery kick	Mild, slightly sweet with a peppery kick
Texture	Crisp, crunchy, similar to a water chestnut	Crisp, crunchy, similar to a water chestnut
Best Uses	Salads, slaws, roasting, grilling	Salads, stir-fries, roasting, soups

Culinary Versatility and Preparation

Both purple and green kohlrabi are incredibly versatile and can be used interchangeably in most recipes. They have a crisp, slightly sweet flavor with a hint of peppery spice, resembling a cross between a turnip and a broccoli stem. The leaves of both varieties are also edible and nutrient-dense, and can be cooked like kale or spinach.

Raw: Both varieties are excellent shaved thinly into salads or slaws, or cut into sticks for a crunchy snack. The purple variety offers a beautiful pop of color.
Cooked: They can be roasted, sautéed, steamed, or boiled. Roasting brings out a sweeter flavor, while steaming preserves more nutrients. In Kashmiri cuisine, for example, kohlrabi is a staple, often cooked with greens.
Leaves: Don't discard the leaves! Sauté them with garlic and olive oil for a delicious, nutritious side dish.

For more information on the wide range of health benefits found in anthocyanins and other flavonoids, consult trusted health resources such as the Cleveland Clinic's breakdown 4 Health Benefits of Anthocyanins.

Conclusion

So, is purple kohlrabi healthier than green? The nuanced answer is that while both are exceptionally healthy, purple kohlrabi holds a slight edge due to its higher antioxidant content from anthocyanins. These compounds offer specific benefits for cardiovascular and cognitive health that the green variety lacks. However, the core nutritional foundation, including high levels of Vitamin C, fiber, and powerful glucosinolates, is shared by both, making either an excellent choice for a nutritious diet. The best approach is to embrace both, adding the vibrant purple variety for its unique antioxidants and incorporating the more commonly available green version for its reliable, robust nutritional value. By adding more color to your plate, you can ensure a broader spectrum of health benefits.

Frequently Asked Questions

The main difference is that purple kohlrabi contains anthocyanins, a type of flavonoid antioxidant responsible for its color, which is not present in green kohlrabi.

Yes, anthocyanins have antioxidant properties that have been linked to a lower risk of heart disease, improved brain function, and reduced inflammation.

Their flavor and texture are nearly identical. Both have a mild, slightly sweet, and peppery taste with a crisp, crunchy texture similar to a broccoli stem or water chestnut.

Yes, the two varieties can be used interchangeably in most culinary applications, whether eaten raw in salads or cooked in dishes like roasts and stir-fries.

Yes, both purple and green kohlrabi are excellent sources of Vitamin C, a powerful antioxidant that supports the immune system.

Yes, the leaves of both varieties are edible and highly nutritious. They can be cooked similarly to other leafy greens like kale or spinach.

The fiber content is very similar between purple and green kohlrabi. Both are good sources of dietary fiber, which benefits gut health and digestion.

While some cooking methods can slightly reduce anthocyanin content, the anthocyanins found in red cabbage (a close relative) are known to be quite stable, especially when steamed. It's generally best to eat it raw or lightly cooked to retain maximum benefits.