Kohlrabi, raw
FDC 168424cup (135 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 96 · +3 vs Vegetables medianRaw kohlrabi posts a 96 of 100 Nutrient Density Score, Elite band, ranking 21st of 60 vegetables in this dataset. At just 27 calories per 100 grams it delivers 69% of the daily value for vitamin C, with dietary fiber contributing a further 13% DV, a strong showing for a food this light.
Kohlrabi's crisp, mild bulb is usually peeled and eaten raw in slaws, sliced into sticks for dipping, or roasted alongside other root vegetables. A cup of it weighs about 135 grams, enough to cover most of a day's vitamin C need in one sitting. No limits were flagged for this food, making it an easy, low calorie addition to a vegetable rotation.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 6.2 g | 2% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 2.6 g | |
| Protein | 1.7 g | 3% |
| Potassium | 350 mg | 7% |
| Calcium | 24 mg | 2% |
| Iron | 0.4 mg | 2% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 62 mg | 69% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.48 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | 2% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 27 mg | 1% |
| Carbohydrate | 8.4 g | 3% |
| Dietary fiber | 4.9 g | 17% |
| Sugars | 3.5 g | |
| Protein | 2.3 g | 5% |
| Potassium | 473 mg | 10% |
| Calcium | 32 mg | 2% |
| Iron | 0.54 mg | 3% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 84 mg | 93% |
| Vitamin A | 2.7 µg | 0% |
| Vitamin E | 0.65 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 168424Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
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