Kohlrabi

Kohlrabi

Kohlrabi, a member of the Brassica species and a crucifer, was believed to be enjoyed by the ancient Romans.

Similar to a turnip, both kohlrabi's purple-tinged, white bulb-like stem and its greens are edible.

While kohlrabi is best steamed, this cruciferous vegetable can also be chopped and added to stir-fries and soups.

Kohlrabi is an excellent source of vitamin C and provides cancer-fighting nutrients including glucoslinolates.

The Benefits

*Excellent Source of: Vitamin C
*Good Source of: Fiber, Vitamin B6
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Corn, No Yeast, No Peanuts, No Legumes, No Grains

Selecting and Storing

Choose kohlrabi that is heavy for its size with crisp, deep green leaves. Avoid those with soft spots or brusing on the bulb or yellow leaf tips. Store kohlrabi tightly wrapped up to 4 days in the refrigerator.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) KOHLRABI,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.71

Calories: 36

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.14 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.06 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	35 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	8.4 g	*
Sugars	3.5 g	*
Fiber	4.9 g	*
Protein	2.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	48.6 IU	1%
Vitamin C	83.7mg	140%
Vitamin D	0 IU	0%
Vitamin E	0.65 IU	2%
Vitamin B6	0.2 mg	10%
Vitamin B12	0 mcg	0%
Vitamin K	0.14 mg	0%
Folate	21.6 mcg	5%
Niacin	0.54 mg	3%
Riboflavin	0.03 mg	2%
Thiamin	0.07 mg	5%
MINERALS
Calcium	32.4 mg	3%
Copper	0.17 mg	8%
Iron	0.54 mg	3%
Magnesium	25.6 mg	6%
Manganese	0.19 mg	10%
Phosphorous	62.1 mg	6%
Potassium	472.5 mg	14%
Selenium	0.95 mcg	1%
Sodium	27 mg	1%
Zinc	0.04 mg	0%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	29.7 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).