3 Reasons To Try Kohlrabi

With its bulbous globe and long, flowy stems, kohlrabi looks a bit like an alien spacecraft. But this slightly sweet, crunchy vegetable has more in common with cabbage than Martians.

“Kohlrabi is popular in Asia and Europe,” says registered dietitian Sereen Zawahri Krasuna, RD, LD. “It’s gaining more interest in North America as people become familiar with its delicious taste, nutritional benefits and versatile uses.”

Wondering what kohlrabi can do for your body? Zawahri Krasuna has the details.

What is kohlrabi?

Kohlrabi (pronounced “kole-RAH-bee”) is also called German turnip. It’s part of the Brassica oleracea family — a cruciferous vegetable, like cabbage and Brussels sprouts — and its leaves, stems and bulb can be eaten raw or cooked.

A layer of firm leaves encases kohlrabi’s bulb or globe. The leaves, stems and bulbs are usually green or purple, but there are white and red varieties, too. The inside of the bulb is always off-white.

“Kohlrabi is crunchy and has a mild sweetness, with a hint of pepper when it’s raw, similar to cabbage,” Zawahri Krasuna says. “When it’s cooked, though, it softens and becomes sweeter.”

Like other vegetables, kohlrabi is high in antioxidants and nutrients, which makes it a great addition to your diet. It’s also considered a low-histamine food, so it can be a healthy part of a low-histamine diet (though this should only be done under the care of a healthcare provider).

Kohlrabi nutrition

According to the U.S. Department of Agriculture (USDA), a cup of raw kohlrabi has approximately:

• 36 calories
• 8 grams of carbohydrates
• 5 grams of fiber
• 2 grams of protein
• 27 milligrams of sodium
• 3.5 grams of sugar

The same amount of kohlrabi provides these nutrients:

• 84 milligrams of vitamin C (up to 95% of your daily value or DV)
• 472 milligrams of potassium (up to 18% DV)
• 0.2 milligrams of vitamin B6 (up to 17% DV)

Kohlrabi benefits

Here’s a look at some of the specific health benefits of kohlrabi.

1. Prevents disease

A cup of raw kohlrabi provides nearly all of your recommended daily vitamin C.

“Vitamin C is a powerful antioxidant that helps boost your immune system and fight germs that cause illnesses,” Zawahri Krasuna shares. You also need vitamin C to help absorb iron and heal wounds.

Research suggests that polyphenols in the leaves of kohlrabi have both antioxidant and antibacterial benefits. Another study shows that glucosinolates — a type of phytonutrient found almost exclusively in cruciferous vegetables like kohlrabi — may help protect against some types of cancer.

2. Improves digestion

Like most cruciferous vegetables, kohlrabi is good for your gut health. A cup of this veggie provides about 20% of your daily value — namely, insoluble fiber, which helps regulate your bowel movements and prevent constipation.

The fiber in kohlrabi also serves as a food source (prebiotic) for lactobacilli and bifidobacteria — intestinal bacteria are actually part of a healthy gut microbiome.

3. Protects your heart

One study found that eating more kohlrabi and cruciferous vegetables lowered the risk of atherosclerosis and heart disease in participants over 70.

That makes sense because several of the nutrients in kohlrabi offer heart-protective benefits:

• Anthocyanins, the pigment in red and purple varieties of kohlrabi, can help lower blood pressure.
• Potassium regulates blood pressure and keeps your heart beating at a healthy rhythm.
• Soluble fiber lowers LDL (“bad”) cholesterol and promotes healthy blood sugar levels.
• Vitamin B6 breaks down an amino acid called homocysteine, which can cause artery blockages, heart attacks and stroke.

Is kohlrabi anti-inflammatory?

Yes, kohlrabi is an anti-inflammatory food because it has a lot of vitamin C and polyphenols, which are both powerful antioxidants. They help your body fight free radicals, unstable molecules that can damage your cells. When you don’t get enough antioxidants to balance free radicals, it can lead to oxidative stress.

“Cell damage and inflammation from oxidative stress increase your risk of chronic diseases like asthma, cancers, heart disease and Alzheimer’s disease,” Zawahri Krasuna warns.

What are the side effects of kohlrabi?

Eating too many cruciferous vegetables, including kohlrabi, can cause uncomfortable bloating and farting.

“Complex fibers in cruciferous vegetables can be harder for you to digest,” Zawahri Krasuna explains. “They can ferment in your gut.”

Because glucosinolates (phytonutrients) in kohlrabi are sulfuric, you’re more likely to pass smelly gas.

There are a few other possible side effects of kohlrabi, too:

• Lots of fiber. Because kohlrabi is high in fiber, add it slowly to your diet. Adding it too quickly or eating too much at once can cause extra digestive issues.
• A high-FODMAP food. If you have a FODMAP sensitivity, kohlrabi may be more likely to irritate your gut.
• May interact with blood thinners. Kohlrabi is high in vitamin K, which can, in large quantities, affect the way that blood-thinning medications do their job. If you’re on one of these medications, only add kohlrabi to your diet slowly and carefully.

“Kohlrabi is a veggie, and like all veggies, it’s generally considered extremely healthy and very safe to add to your diet,” Zawahri Krasuna says. “But as with everything, moderation is key. If you’re not sure about incorporating it into your diet, check with a doctor or a dietitian to be sure.”

How to add kohlrabi to your diet

Ready to add kohlrabi to your next meal? There are lots of creative and tasty ways to do it. You can:

• Roast, sauté, steam or grill it.
• Add cooked kohlrabi to mashed potatoes.
• Include raw kohlrabi on a veggie tray and enjoy it with your favorite dip.
• Spiralize the bulb to make veggie noodles.
• Use it in place of (or along with) spinach, kale or cabbage in salads, soups and stir-frys.

In conclusion, while kohlrabi might look a little strange, its benefits are anything but. Give it a try. Your body (and your taste buds!) will thank you.