Kohlrabi
The rising star of the cruciferous family: a crisp, round stem that combines the sweetness of cabbage with the crunch of radish and apple. Its net carbohydrate is very low (about 2.6 g per 100 g) and the glycemic index does not apply; a secret weapon for a trim figure and fullness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Peel it and cut it into crunchy sticks to dip in hummus or guacamole; a brilliant natural, crunchy alternative to crisps and fried snacks.
Best preparation methods
Eat it raw and crisp to get all its vitamin C and fibre, or roast cubes in the oven with olive oil and rosemary as a light alternative to roast potatoes.
Important Nutritional Note
Kohlrabi is full of isothiocyanates that support the body's defences; an ideal friend for people with diabetes and weight-management diets, with no real limit on the portion.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 27 kcal | 27 kcal |
| Protein | 1.7 g | 1.7 g |
| Carbohydrate | 6.2 g | 6.2 g |
| Available carbohydrate | 2.6 g | 2.6 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 3.6 g | 3.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 27 kcal per 100 g, ranking 11 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Kohlrabi good for weight loss?
Yes. Kohlrabi is very low in calories (27 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Kohlrabi affect blood sugar?
Kohlrabi contains only 2.6 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Kohlrabi?
A typical 100 g portion of Kohlrabi provides about 27 kcal, 1.7 g protein, 6.2 g carbohydrate, 0.1 g fat and 3.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.