Kohlrabi: A Healthy and Delicious Vegetable


Kohlrabi is a vegetable that looks like a turnip, but it’s actually a member of the cabbage family. It’s got a crunchy, slightly sweet taste and a white or purple bulb. It’s a good source of vitamins C and K, as well as fiber.

Other Names for Kohlrabi

Kohlrabi is known by different names in different languages. Here are a few examples:

  • English: Kohlrabi
  • German: Kohlrabi
  • French: Chou-rave
  • Spanish: Rábano redondo
  • Italian: Cavolo rapa
  • Chinese: 小白菜 (xiǎo báicài)
  • Japanese: カブ (kabura)

History of Kohlrabi

Kohlrabi is thought to have originated in Europe. It was first cultivated in Germany in the 16th century, and it quickly spread to other parts of Europe and the world. Kohlrabi became popular in the United States in the 19th century.


Health Benefits of Kohlrabi

Kohlrabi is a healthy vegetable that is packed with nutrients. It’s a good source of vitamins C and K, as well as fiber. Vitamin C is an antioxidant that helps protect the body from damage. Vitamin K is important for blood clotting. Fiber can help with digestion and weight loss.

In addition to vitamins C and K, kohlrabi also contains other nutrients, including:

  • Potassium: Helps regulate blood pressure
  • Manganese: Helps with bone health
  • Folate: Important for pregnant women
  • Magnesium: Helps with muscle and nerve function

Kohlrabi for Health Conditions

Kohlrabi has been shown to have a number of health benefits. Here are a few examples:

  • Lower blood pressure: Kohlrabi contains compounds that can help relax blood vessels and lower blood pressure.
  • Reduce inflammation: Kohlrabi contains antioxidants that can help reduce inflammation.
  • Boost the immune system: Kohlrabi is a good source of vitamin C, which is an important nutrient for the immune system.
  • Improve digestion: Kohlrabi is a good source of fiber, which can help with digestion.
  • Prevent cancer: Kohlrabi contains compounds that may help prevent cancer.

Culinary Uses of Kohlrabi

Kohlrabi can be eaten raw, cooked, or pickled. It is often used in salads, stir-fries, and soups. Kohlrabi can also be pickled or used to make kohlrabi juice.

Here are some famous recipes that use kohlrabi:

  • Kohlrabi Salad: This salad is made with kohlrabi, cucumbers, tomatoes, and onions. It is dressed with a vinaigrette dressing.
  • Kohlrabi Stir-Fry: This stir-fry is made with kohlrabi, broccoli, carrots, and onions. It is seasoned with soy sauce, ginger, and garlic.
  • Kohlrabi Soup: This soup is made with kohlrabi, potatoes, and carrots. It is seasoned with salt, pepper, and herbs.
  • Kohlrabi Juice: This juice is made with kohlrabi, carrots, and apples. It is a healthy and refreshing drink.

Nutritional Value of Kohlrabi

Kohlrabi is a low-calorie food that is high in nutrients. Here is a table of the nutritional value of kohlrabi:

Nutrient Amount
Calories 33
Protein 1 gram
Fat 0 grams
Carbohydrates 7 grams
Fiber 4 grams
Vitamin C 30 milligrams (42% of the Daily Value)
Vitamin K 23 micrograms (33% of the Daily Value)
Potassium 220 milligrams (6% of the Daily Value)
Manganese 0.2 milligrams (9% of the Daily Value)
Folate 25 micrograms (6% of the Daily Value)
Magnesium 15 milligrams (4% of the Daily Value)

Safety Advice

While kohlrabi is generally safe to eat, there are a few things to keep in mind to ensure a smooth journey with this veggie.

Side Effects and Risks

Can We Eat It with Diabetes?

Absolutely! Kohlrabi’s low carbohydrate and sugar content make it a great choice for people with diabetes. It won’t cause those pesky blood sugar spikes.

Can We Eat It with High Blood Pressure?

You bet! Kohlrabi’s low sodium and high potassium content can help regulate blood pressure. Just go easy on the added salt in your recipes.

Can We Eat It with Thyroid Issues?

Yes, but remember, moderation is key. Kohlrabi contains compounds that can support thyroid health, but excessive intake may not be ideal for those with thyroid disorders. Always consult your doctor for personalized advice.

Can We Eat It During Pregnancy?

Certainly! Kohlrabi is rich in folate, a must-have nutrient during pregnancy for the baby’s development. Enjoy it as part of a balanced diet.

Can We Eat It While Breastfeeding?

Of course! Nursing moms can benefit from the nutrients in kohlrabi, including vitamin C and potassium.

Can We Eat It with Alcohol?

Kohlrabi can be a helpful addition to your diet if you’re recovering from alcohol use. Its nutrients aid in detoxifying the body. Just remember to consume it in moderation.

Can We Use Kohlrabi on the Skin for Health and Beauty?

While kohlrabi isn’t commonly used on the skin, its high vitamin C content could potentially benefit your complexion. You can try making a simple face mask by mashing kohlrabi and mixing it with a bit of yogurt. Apply it to your face, leave it on for a few minutes, and then rinse it off for a refreshing glow.

Shiva Sree

Shiva Sree

Shivasree, a dedicated health enthusiast and researcher in the realm of nutrition and wellness. With a passion for holistic health, Sridharan delves into the science of nutrition to empower readers with informed choices. From uncovering superfood secrets to exploring mindful eating, Sridharan's articles inspire well-being on every page. Join Sridharan on this journey to a healthier you!