Kohlrabi, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked kohlrabi offers a mild, slightly sweet flavor reminiscent of broccoli stems, with a tender, crisp texture, making it a delightful and unique vegetable side. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 2 medium kohlrabi bulbs - Water for boiling/steaming - Salt to taste - Black pepper to taste Instructions: 1. Peel kohlrabi bulbs and cut into 1/2-inch cubes or slices. 2. Boil: Place kohlrabi in a pot of lightly salted boiling water. Cook for 10-15 minutes, or until tender. 3. Steam: Place kohlrabi in a steamer basket over boiling water. Cover and steam for 12-18 minutes, or until tender. 4. Drain well and season with salt and pepper before serving.
Per 100g reference serving, Kohlrabi, cooked provides 51 kcal of energy, 1.72g protein (12% of calories), 6.26g total carbohydrates (44% of calories, including 3.6g dietary fiber and 2.63g sugars), and 2.75g total fat (44% of calories).
Vitamins Profile in Kohlrabi, cooked (Per 100g)
Track how Kohlrabi, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 53.1 mg | 59% DV |
| Vitamin A (RAE) | 14 µg | 1.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.88 mg | 5.9% DV |
| Vitamin K (Phylloquinone) | 2.3 µg | 1.9% DV |
| Vitamin B1 (Thiamin) | 0.045 mg | 3.8% DV |
| Vitamin B2 (Riboflavin) | 0.019 mg | 1.5% DV |
| Vitamin B3 (Niacin) | 0.383 mg | 2.4% DV |
| Vitamin B6 (Pyridoxine) | 0.153 mg | 9% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 14 µg | 3.5% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
| Choline | 12.6 mg | 2.3% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 26 µg | 0.7% DV |
Minerals & Electrolytes in Kohlrabi, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.41 mg | 2.3% DV |
| Calcium (Ca) | 25 mg | 1.9% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 353 mg | 7.5% DV |
| Zinc (Zn) | 0.03 mg | 0.3% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 47 mg | 3.8% DV |
| Copper (Cu) | 0.13 mg | 14.4% DV |
| Sodium (Na) | 146 mg | 6.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.111 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.696 g | 5% DV |
| Monounsaturated Fat (MUFA) | 0.948 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.809 g | 4% DV |
| Saturated Fat (SFA) | 0.707 g | 3.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Kohlrabi, cooked contains 51 calories (kcal), 1.72g of protein, 6.26g of carbohydrates (3.6g fiber, 2.63g total sugars), and 2.75g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Kohlrabi, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -5.65 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Kohlrabi, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Kohlrabi, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.