Potassium & Fiber: kohlrabi


DID YOU KNOW?! Kohlrabi is highly valued in countries and cuisines around the world, not only for its diversity in cooking applications, but also because it is full of nutrients and minerals.

“According to USDA National Nutrient Base, kohlrabi consists of calcium, potassium, magnesium, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. Along with that, kohlrabi is also high in dietary fiber and antioxidant compounds such as phytochemicals and various carotenes.”

DID YOU KNOW?! Kohlrabi is a German word.

“Kohl means cabbage and rabi mean turnip. Kohlrabi is a vegetable developed by the 16th century from the marrow cabbage. A botanist mentions the 1st records of Kohlrabi in 1554. It was quite a popular vegetable in Germany, Italy, Spain and the Mediterranean. Kohlrabi has been developed in the cooler climates, in America by the 1800’s, in England by 1837 and in Ireland by 1734. This is an easy-to-grow garden vegetable which grows in abundance when planted.”

DID YOU KNOW?! Kohlrabi is a powerhouse of nutrients!

“Kohlrabi is rich in vitamins A, C and K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in antioxidant compounds like phytochemicals and carotenes as well. With this bounty of nutrients, it’s not surprising that kohlrabi offers immense body-wide benefits.

Organic Facts lists some of the ways that kohlrabi can benefit your health:

  • Promotes digestive health
  • Helps with weight management
  • Keeps nerves and muscle functioning optimally
  • Maintains healthy blood pressure levels
  • Boosts bone strength
  • Promotes vision health
  • Maintains your healthy metabolism

One standout vitamin found in kohlrabi is vitamin C – in fact, this vegetable has more vitamin C than an orange, with 62 milligrams of vitamin C per 100 grams, or about 102 percent of the recommended dietary allowance (RDA). This water-soluble vitamin is vital for maintaining healthy connective tissues, teeth and gum, as well as for immune system health.

Kohlrabi also has phytochemical antioxidants that may have cancer- and inflammation-protective effects, and may help lower your risk of diabetes, heart disease, stroke, osteoporosis, Alzheimer’s and other diseases.

Sulfur-containing compounds called glucosinolates, which are found in kohlrabi, may also have anti-cancer, anti-fungal, anti-parasitic and antibacterial benefits. Kantha Shelke, a food scientist at Corvus Blue LLC and spokesperson for the Institute of Food Technologists (IFT), told TIME:

“Kohlrabi’s chemopreventive effects makes it particularly healthy … Kohlrabi contains isothiocyanates which are effective against cancer. The chemopreventive compounds are more bioavailable from fresh–about three times as much as from cooked–kohlrabi.

The higher bioavailability is associated with a higher chemopreventive activity, which might be the reason why raw kohlrabi is preferentially consumed by health-conscious people. 

DID YOU KNOW?! Kohlrabi is rich in potassium and although this characteristic of potassium isn’t discussed too often, it is one of the key players in muscle and nerve behavior in the body. It helps us move, breathe, react, and function every single day. As such, the high potassium content in kohlrabi makes it a great addition to your diet to keep alert, energetic, and in great shape!

DID YOU KNOW?! Kohlrabi has fiber, which leads to weight loss and healthy digestion.

“A healthy digestive system is the most important factor in maintaining an overall healthy body. Cruciferous vegetables such as Kohlrabi are extremely high in fiber which is essential, efficient digestion. Fiber found in Kohlrabi improves the health of the gastrointestinal system by ensuring adequate and regular bowel movements, elimination of constipation and bloating. A clean digestive system ensures that the body extracts nutrients efficiently from the food that we consume.

Plant-based foods are the best weight loss foods. Cabbages, mustard and Brussels sprouts along with Kohlrabi are fiber-rich foods, they help the body stay fuller for longer and help break down the fats in foods quicker and maintain a healthy digestive system. Kohlrabi can be added to meals as a side dish as well, which will help in preventing excessive snacking. Healthy weight loss is the right way to lose weight and adding vegetables such as Kohlrabi is very helpful.”

DID YOU KNOW?! “Despite its bulbous appearance, kohlrabi is not a root crop.

Kohlrabi is a brassica and is in the same plant family as cauliflower, cabbage, Brussels sprouts and broccoli. It grows above the ground, and not under the soil, and the bulb that’s commonly used for cooking is actually part of the plant’s stem.” 

Today I learned something new. I am always looking for new ways to cook and new things to eat. Kohlrabi is a seasonal vegetable in the DC metropolitan area, specifically DC and Virginia. I would love to hear from all of you your thoughts on Kohlrabi, cooking or anything to do with food.

Until next time, happy eating and please share your recipes and thoughts!

Elizabeth Fischer


1. https://ndb.nal.usda.gov/ndb/foods/show/11241
2. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-kohlrabi.html
3. https://www.naturalfoodseries.com/13-health-benefits-kohlrabi/
4. https://foodfacts.mercola.com/kohlrabi.html
5. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-kohlrabi.html
6. https://www.naturalfoodseries.com/13-health-benefits-kohlrabi/
7. https://www.healthbenefitstimes.com/kohlrabi/ and https://www.oardc.ohio-state.edu/seedid/single.asp?strId=58

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