Kohlrabi: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

September 30, 2024

Kohlrabi, sometimes called a "German turnip," is a unique vegetable in the cabbage family, along with broccoli and kale. It stands out with its round, bulb-like shape and crunchy texture. Kohlrabi is used in many dishes worldwide for its mildly sweet and slightly spicy flavor. In addition to its taste, it's full of important nutrients, like vitamins, fiber, and antioxidants. These nutrients make kohlrabi a healthy choice and a great addition to any diet. This article will look at what makes kohlrabi special, how it's used, and its health benefits.

Kohlrabi

Kohlrabi is a nutrient-rich cruciferous vegetable known for its mild, slightly sweet flavor and versatility in both raw and cooked dishes.

What Is Kohlrabi?

Kohlrabi, also known as German turnip cabbage, is a low-growing cultivar of the cabbage species. Interestingly, it is related to broccoli, cauliflower, Brussels sprouts, and Savoy cabbage, all of which are in the same family. This versatile vegetable is commonly found in Asian and European cuisines.

When buying kohlrabi, it's important to choose carefully. Kohlrabi is typically sold with the leaves removed, and the bulbs should be firm without any cracks or rough spots on the root end. Additionally, the smaller the kohlrabi bulb, the better, as larger bulbs are often less flavorful and may have woody sections. Kohlrabi can be enjoyed raw and cooked, making it a flexible addition to many dishes.

Kohlrabi is in season in the fall and is easily recognizable by its purple, knobby appearance. Its leaves and stems are also edible, and they work well in soups and salads. Kohlrabi's texture resembles radish, while its taste is often compared to broccoli.

Regarding nutrition, kohlrabi is packed with antioxidants and is low in calories. Furthermore, it aids digestion and can help reduce the risk of heart disease and certain cancers. Its versatility makes it easy to include in a variety of recipes.

Nutrition Facts of Kohlrabi

Nutritional Facts for 100 grams (3.5 ounces) of Kohlrabi:

  • Calories: 27
  • Sodium: 20 mg
  • Potassium: 350 mg
  • Carbohydrates: 6 g
  • Fiber: 3.6 g
  • Sugar: 2.6 g
  • Protein: 1.7 g
  • Vitamin C: 62 mg
  • Iron: 0.4 mg
  • Vitamin B6: 0.2 mg
  • Magnesium: 19 mg
  • Calcium: 24 mg

Vitamins and Minerals of Kohlrabi

Kohlrabi is an excellent source of vitamins, minerals, fiber, and other important nutrients. It can be eaten raw, shredded, or cooked, and it is also excellent in salads. Although most of the nutrition is found in the bulb, the leaves are edible and offer several health benefits. The leaves contain antioxidants, which can help protect our bodies from free radicals. They are also helpful in fighting heart diseases and skin problems. The leaves also aid the digestive system.

One of kohlrabi's most important vitamins and minerals is vitamin A, which is essential for eye health. It slows the onset of cataracts and prevents macular degeneration. Additionally, it contains beta-carotene, which acts as an antioxidant in the eyes.

Kohlrabi is also high in vitamin C, which can reduce the risk of heart disease, and rich in fiber.

Health Benefits of Kohlrabi

Kohlrabi is a cruciferous vegetable packed with nutrients, minerals, and vitamins. Specifically, these nutrients help support the immune system and prevent many chronic diseases. Additionally, kohlrabi contains glucosinolates, a type of phytochemical proven to help prevent cancer. Hence, consuming kohlrabi regularly is a great idea. Read on to learn more about its health benefits.

Furthermore, kohlrabi contains many antioxidants that protect the body from free radicals, which can cause damage to cells and tissues. It is also fiber-rich, nourishing gut cells and promoting healthy digestion. In addition to these benefits, kohlrabi contains short-chain fatty acids, believed to protect the cardiovascular system.

Kohlrabi contains several key vitamins and minerals, including Vitamin C. Moreover, it is an excellent source of fiber and provides important minerals such as iron and potassium. These elements contribute to preventing heart disease and obesity while promoting weight loss, reducing blood pressure, and improving the immune system.

While the bulb of kohlrabi is most commonly used, its leaves are also edible and highly nutritious. Notably, the leaves are an excellent source of fiber and powerful antioxidants, which help fight free radicals linked to many diseases and health issues. Antioxidants can also combat heart diseases and skin conditions, while fiber is key in maintaining healthy bowel function.

Side Effects of Kohlrabi

Kohlrabi is a healthy vegetable, but like many foods, it can cause side effects in some people. It's important to be aware of these possible issues for safe consumption.

Stomach Problems

Kohlrabi is high in fiber, which might lead to bloating, gas, or stomach pain if eaten in large amounts. People with sensitive stomachs or those not used to eating a lot of fiber might feel these effects.

Thyroid Issues

Kohlrabi contains substances called goitrogens that can affect the thyroid. If someone has thyroid problems, like hypothyroidism, eating too much kohlrabi could make the condition worse by affecting how the thyroid works.

Allergic Reactions

Though uncommon, some people may be allergic to kohlrabi. This can lead to itching, swelling, or trouble breathing. Anyone with a history of allergies to similar vegetables should be careful when trying kohlrabi.

Kohlrabi is a nutritious vegetable, but it can cause stomach discomfort, affect thyroid function, or trigger allergic reactions in certain people. To avoid these problems, it's best to eat it in moderation.

Tips for Choosing Kohlrabi

It's important to pick fresh and good-quality ones to get the most out of kohlrabi. Here are some simple tips to help you choose the best kohlrabi.

Look for Firm Bulbs

When choosing kohlrabi, make sure the bulbs feel firm and solid. A fresh kohlrabi should feel heavy for its size. Stay away from soft or wrinkled bulbs, as these may be overripe or starting to go bad.

Pick Smaller Bulbs

Smaller kohlrabi bulbs are usually sweeter and more tender. Bigger ones can get tough and stringy. For the best taste, choose bulbs about the size of a tennis ball or smaller.

Check the Leaves

Check if the leaves are still attached to see if they look fresh. Bright green, crisp leaves mean the kohlrabi is fresh. Yellow or wilted leaves may mean the vegetable is no longer at its best.

You can ensure you choose good kohlrabi by picking firm, smaller bulbs and checking the leaves for freshness. These easy tips will help you enjoy this healthy vegetable at its freshest.

Tips for Preparing Kohlrabi

Preparing kohlrabi properly can enhance its flavor and make it a versatile addition to your meals. Here are some simple tips to help you prepare kohlrabi in different ways.

Peel the Skin

Kohlrabi has tough outer skin that should be removed before eating. Use a vegetable peeler or a sharp knife to peel the thick skin away, especially on larger bulbs, where it is thicker and less pleasant to eat.

Slice or Grate for Raw Dishes

Kohlrabi can be eaten raw, adding a crunchy texture to salads and slaws. After peeling, slice it thinly or grate it for easy mixing. Its mild, slightly sweet taste works well with various dressings and seasonings.

Roast, Steam, or Sauté

Kohlrabi can be roasted, steamed, or sautéed in cooked dishes. Cut it into cubes or slices, then cook it until tender. Roasting with olive oil brings out a richer flavor while steaming or sautéing keeps it light and crisp.

Whether raw or cooked, kohlrabi is a tasty and nutritious vegetable. By peeling, slicing, or cooking it properly, you can enjoy this vegetable in various ways.

Tips on Including Kohlrabi in Meal

There are many ways to incorporate kohlrabi into a meal. It's delicious, cooked or raw. You can also serve it in salads. It's also an excellent accompaniment to your favorite dip, such as hummus. It's also great as a side dish and can be made into fries. Kohlrabi is a delicious vegetable to serve raw or cooked and is sure to be a conversation starter.

Kohlrabi is a cruciferous vegetable like broccoli, cauliflower, kale, and cabbage. It has a sweet, mild taste and a crisp texture. It comes in various shades of green, including purple. To cook it, you can peel it and cut it into wedges.

You can also steam kohlrabi before eating it to retain its nutrients. It can also be roasted to create a delicious caramelized flavor. Kohlrabi goes well with other root vegetables. You can use it to make a creamy vegan kohlrabi soup. It can also be made into fritters or raw slaw.

You can also roast kohlrabi. Simply add a little olive oil and chopped onion to the skillet. Cook it until tender, about 45 minutes. After that, add two to three cups of half-and-half or milk to the top. The kohlrabi is ready to eat once the liquid has reduced by half.

Tags:

About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

Related posts

Pigeon Peas: Nutrition Facts, Health Benefits, Side Effects
Bamboo Shoots: Nutrition Facts, Health Benefits, Side Effects
Zucchini: Nutrition Facts, Health Benefits, Side Effects
Nectarines: Nutrition Facts, Health Benefits, Side Effects
Clementines: Nutrition Facts, Health Benefits, Side Effects
Pluots: Nutrition Facts, Health Benefits, Side Effects