Kohlrabi
Kohlrabi is a cruciferous vegetable with a mild, slightly sweet flavor and high water and fiber content. It provides vitamin C, potassium, and phytonutrients typical of the cabbage family.
Also known as: German turnip, cabbage turnip, Brassica oleracea var. gongylodes
Scientific & Editorial Standard: This information is synthesized from peer-reviewed databases (such as PubMed, NIH, NHS, and Mayo Clinic) and validated using multi-model cross-referencing by the Plateify Editorial Team. It is intended for educational purposes and is not medical advice. If you suspect food sensitivities, consult a healthcare provider.
Kohlrabi (Brassica oleracea var. gongylodes) is a cool-season cruciferous vegetable native to the Mediterranean and cultivated widely in Europe, Asia, and North America. The edible part is a swollen stem bulb that grows above ground, with leaves also edible. It is typically eaten raw in salads, roasted, steamed, or added to stir-fries and soups. The bulb has a texture similar to cabbage or broccoli stems and a flavor between cabbage and turnip.
Kohlrabi is approximately 91% water by weight and contains 3.6 g fiber per 100 g raw. It supplies vitamin C (approximately 62 mg per 100 g), potassium (approximately 350 mg per 100 g), and B vitamins. Like other cruciferous vegetables, it contains glucosinolates—sulfur-containing compounds that are hydrolysed by plant enzymes and gut microbiota into bioactive compounds such as isothiocyanates and indoles, which are then absorbed and metabolised. Kohlrabi is low in calories (approximately 27 kcal per 100 g raw) and has negligible fat and protein. The high water and fiber content supports normal bowel function.
Nutrient Density and Blood Sugar
Kohlrabi has a low glycemic load due to low carbohydrate density (approximately 6 g carbohydrates per 100 g raw) and moderate fiber. It does not materially affect blood glucose or insulin response in standard portion sizes and is suitable for carbohydrate-controlled diets.
Tolerance and Special Populations
Kohlrabi is well tolerated by most people. It is not a common allergen and does not contain gluten, major tree nuts, or shellfish. Raw kohlrabi, particularly in large quantities, contains goitrogens—compounds that can interfere with iodine uptake by the thyroid—but cooking significantly reduces these compounds. Individuals with thyroid conditions who consume large amounts of raw cruciferous vegetables should maintain adequate iodine intake. Kohlrabi is low in FODMAPs at a serving of up to 60 g, making it suitable for low-FODMAP diets in controlled portions. Larger servings may contain moderate to high levels of FODMAPs. No established upper intake limit exists; typical portions pose no known toxicity concern.
Frequently Asked Questions
Is kohlrabi safe to eat raw?
Yes, raw kohlrabi is safe and commonly eaten in salads. It contains goitrogens that are significantly reduced by cooking. For individuals with thyroid conditions who consume very large quantities of raw cruciferous vegetables regularly, cooking some of the intake and maintaining adequate iodine is prudent.
Does kohlrabi contain goitrogens?
Yes, raw kohlrabi contains goitrogens—compounds that can mildly interfere with iodine uptake by the thyroid. Cooking significantly reduces goitrogen activity. Typical portions eaten as part of a varied diet are not a concern, especially when iodine intake is adequate.
Is kohlrabi high in fiber?
Kohlrabi contains moderate fiber at approximately 3.6 g per 100 g raw. This is comparable to other cruciferous vegetables and supports normal digestion, but it is not exceptionally high-fiber compared to legumes or whole grains.
Can people with IBS eat kohlrabi?
Kohlrabi is low in FODMAPs at a serving of up to 60 g and can be included in a low-FODMAP diet for IBS in these controlled portions. Larger servings may contain moderate to high levels of FODMAPs and could trigger symptoms in sensitive individuals.
Sources
- Vegetables and Fruits – Cruciferous Vegetables — Harvard T.H. Chan School of Public Health – The Nutrition Source
- Iodine – Health Professional Fact Sheet (discusses goitrogens) — NIH Office of Dietary Supplements
- USDA FoodData Central – Kohlrabi, raw — USDA
- Low FODMAP Diet Information — Monash University FODMAP
Educational content: This page is for general informational purposes only. Individual responses to foods vary widely. If you suspect a food allergy or sensitivity, consult a licensed dietitian, allergist, or physician before making dietary changes. Full disclaimer
Some content on this site is AI-assisted. While we strive for accuracy, information may not reflect the latest research. Always verify health information with a professional.
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