scored 93/100
Kohlrabi is a cruciferous vegetable with a mild, slightly sweet flavor and exceptional vitamin C content. Its low calorie density combined with high fiber and potassium makes it valuable for cardiovascular and metabolic health.
2.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Kohlrabi (Brassica oleracea var. gongylodes) is a cruciferous vegetable native to the Mediterranean and Central Asia, though widely cultivated in Europe and Asia. The edible bulb develops above ground, distinguishing it from root vegetables. Despite its mild flavor, kohlrabi delivers impressive micronutrient density: one 100g serving provides 62mg of vitamin C (103% DV), substantial potassium (350mg for cardiovascular support), and 3.6g of fiber for gut health. As a cruciferous vegetable, kohlrabi contains glucosinolates—sulfur compounds that metabolize into isothiocyanates with potential anti-inflammatory and anticarcinogenic properties. Its extremely low calorie profile (27 kcal/100g) with meaningful satiety-promoting fiber makes it particularly valuable for weight management and metabolic health. The combination of vitamin C, potassium, and choline supports endothelial function, arterial elasticity, and cognitive health—key factors in longevity pathways. Kohlrabi's glucosinolates are best preserved through minimal cooking (raw or lightly steamed), making it an efficient way to obtain these bioactive compounds compared to more pungent brassicas.
Potassium (350mg/100g) regulates blood pressure and reduces vascular stiffness; vitamin C (62mg/100g) protects endothelial cells from oxidative stress and supports arterial elasticity
Glucosinolates are metabolized into isothiocyanates, which activate phase II detoxification enzymes (glutathione S-transferase) and inhibit NF-κB inflammatory pathways
Extremely low energy density (27 kcal/100g) combined with 3.6g fiber per 100g increases satiety and stabilizes blood glucose while maintaining nutrient density
Choline (12.3mg/100g) is a precursor to acetylcholine and phosphatidylcholine, essential for neuronal membrane integrity and synaptic plasticity
High vitamin C content optimizes collagen synthesis and serves as a reducing agent for intracellular antioxidants; glucosinolates upregulate expression of antioxidant enzymes
Kohlrabi's low glycemic impact, high fiber, and abundant micronutrients make it suitable at any meal. Consuming it with protein and fat at lunch or dinner optimizes satiety and nutrient absorption; its vitamin C content supports afternoon antioxidant status.
Fasting-compatible
Can be consumed during fasting windows as its minimal calories and high micronutrient density provide nutritional benefit without substantially breaking a fast, though maximum glucosinolate bioavailability occurs with meals containing fat for absorption.
Per 100 g of the default form. Bars show how much higher or lower kohlrabi is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Kohlrabi is classified as a vegetable. Kohlrabi is a cruciferous vegetable with a mild, slightly sweet flavor and exceptional vitamin C content.
Kohlrabi scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
In a 85 g serving, kohlrabi is highest in Vitamin C (~59% DV), Copper (~12% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.2 g of net carbs (5.3 g total minus 3.1 g fiber).
Best any time of day. Kohlrabi's low glycemic impact, high fiber, and abundant micronutrients make it suitable at any meal. Consuming it with protein and fat at lunch or dinner optimizes satiety and nutrient absorption; its vitamin C content supports afternoon antioxidant status.
A typical serving is around 85 g (~23 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kohlrabi alongside several other vegetable sources.
Kohlrabi pairs nicely with: Pair with olive oil-based dressing because fat-soluble vitamin absorption is enhanced, and olive oil's polyphenols synergize with kohlrabi's glucosinolates for additive anti-inflammatory effects; Combine with garlic or onions because sulfur compounds in alliums enhance glucosinolate bioconversion to active isothiocyanates through shared enzymatic pathways; Pair with citrus (lemon juice) because vitamin C from citrus enhances iron bioavailability from kohlrabi (if consumed with iron-rich foods) and preserves glucosinolates through acidic preservation; Eat with fermented foods (sauerkraut, kimchi) because the low FODMAP content of kohlrabi pairs well with probiotic foods, and raw preparation preserves myrosinase enzymes needed for glucosinolate conversion.
Encyclopedia entries that supply the same signature nutrients kohlrabi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients kohlrabicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.