The New Complete Book of Food



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r Kohlrabi

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: B vitamins, vitamin C

Major mineral contribution: Calcium, iron, phosphorus

About the Nutrients in This Food

Kohlrabi (“cabbage-turnip”) is a cruciferous vegetable, a thick bulb-like

stem belonging to the cabbage family. It is high in dietary fiber, especially

the insoluble cellulose and lignin found in stems, leaves, roots, seeds and

peel. Kohlrabi is an excellent source of vitamin C and potassium, with

small amounts of iron.

One-half cup cooked, sliced Kohlrabi has 0.9 g dietary fiber, 45 mg

vitamin C (60 percent of the RDA for a woman, 50 percent of the RDA for

a man), and 0.3 mg iron (2 percent of the RDA for a woman, 4 percent of

the RDA for a man).

The Most Nutritious Way to Serve This Food

Steamed just until tender, to protect the vitamin C.

Diets That May Restrict or Exclude This Food

Antiflatulence diet

Low-fiber, low-residue diet

Buying This Food

Look for: Small vegetables with fresh-looking green leaves on top.