"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Kohlrabi) The only place that we have seen these kohlrabi on
sale is at the farm store in late spring. The name kohlrabi comes from the
words "kohl" which means cabbage and "rabi" which means turnip. This
vegetable has a turnip shaped swollen edible stem and cabbage-like leaves.
We have cooked the leaves as a vegetable and in soups and eaten the stems raw in
salads and cooked in soups. When purchased, the leaves should not be
wilted and the stems should be firm. See the nutritional chart below for
raw and cooked kohlrabi.
Refuse: 54% (Leaves, stems and parings)
Scientific Name: Brassica oleracea (Gongylodes Group)
NDB No: 11241 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 135g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
91.00
|
1
|
0.000
|
122.85
|
Energy |
kcal
|
27
|
0
|
0.000
|
36
|
Energy |
kJ
|
113
|
0
|
0.000
|
153
|
Protein |
g
|
1.70
|
1
|
0.000
|
2.29
|
Total lipid (fat) |
g
|
0.10
|
1
|
0.000
|
0.14
|
Ash |
g
|
1.00
|
0
|
0.000
|
1.35
|
Carbohydrate, by difference |
g
|
6.20
|
0
|
0.000
|
8.37
|
Fiber, total dietary |
g
|
3.6
|
0
|
0.000
|
4.9
|
Sugars, total |
g
|
2.60
|
0
|
0.000
|
3.51
|
Minerals | |||||
Calcium, Ca |
mg
|
24
|
1
|
0.000
|
32
|
Iron, Fe |
mg
|
0.40
|
1
|
0.000
|
0.54
|
Magnesium, Mg |
mg
|
19
|
1
|
0.000
|
26
|
Phosphorus, P |
mg
|
46
|
1
|
0.000
|
62
|
Potassium, K |
mg
|
350
|
1
|
0.000
|
472
|
Sodium, Na |
mg
|
20
|
1
|
0.000
|
27
|
Zinc, Zn |
mg
|
0.03
|
0
|
0.000
|
0.04
|
Copper, Cu |
mg
|
0.129
|
0
|
0.000
|
0.174
|
Manganese, Mn |
mg
|
0.139
|
0
|
0.000
|
0.188
|
Selenium, Se |
mcg
|
0.7
|
0
|
0.000
|
0.9
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
62.0
|
1
|
0.000
|
83.7
|
Thiamin |
mg
|
0.050
|
1
|
0.000
|
0.068
|
Riboflavin |
mg
|
0.020
|
1
|
0.000
|
0.027
|
Niacin |
mg
|
0.400
|
1
|
0.000
|
0.540
|
Pantothenic acid |
mg
|
0.165
|
0
|
0.000
|
0.223
|
Vitamin B-6 |
mg
|
0.150
|
0
|
0.000
|
0.203
|
Folate, total |
mcg
|
16
|
0
|
0.000
|
22
|
Folic acid |
mcg
|
0
|
0
|
0.000
|
0
|
Folate, food |
mcg
|
16
|
0
|
0.000
|
22
|
Folate, DFE |
mcg_DFE
|
16
|
0
|
0.000
|
22
|
Choline, total |
mg
|
12.3
|
0
|
0.000
|
16.6
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0.000
|
3
|
Retinol |
mcg
|
0
|
0
|
0.000
|
0
|
Carotene, beta |
mcg
|
22
|
0
|
0.000
|
30
|
Carotene, alpha |
mcg
|
0
|
0
|
0.000
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0.000
|
0
|
Vitamin A, IU |
IU
|
36
|
0
|
0.000
|
49
|
Lycopene |
mcg
|
0
|
0
|
0.000
|
0
|
Lutein + zeaxanthin |
mcg
|
0
|
0
|
0.000
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.48
|
0
|
0.000
|
0.65
|
Vitamin E, added |
mg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.000
|
0.0
|
Vitamin D |
IU
|
0
|
0
|
0.000
|
0
|
Vitamin K (phylloquinone) |
mcg
|
0.1
|
0
|
0.000
|
0.1
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.013
|
0
|
0.000
|
0.018
|
4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
12:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
14:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
16:0 |
g
|
0.011
|
0
|
0.000
|
0.015
|
18:0 |
g
|
0.001
|
0
|
0.000
|
0.001
|
Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
0.000
|
0.009
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
18:1 undifferentiated |
g
|
0.007
|
0
|
0.000
|
0.009
|
20:1 |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.048
|
0
|
0.000
|
0.065
|
18:2 undifferentiated |
g
|
0.020
|
0
|
0.000
|
0.027
|
18:3 undifferentiated |
g
|
0.026
|
0
|
0.000
|
0.035
|
18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0.000
|
0
|
Amino acids | |||||
Tryptophan |
g
|
0.010
|
2
|
0.000
|
0.014
|
Threonine |
g
|
0.049
|
2
|
0.000
|
0.066
|
Isoleucine |
g
|
0.078
|
2
|
0.000
|
0.105
|
Leucine |
g
|
0.067
|
2
|
0.000
|
0.090
|
Lysine |
g
|
0.056
|
2
|
0.000
|
0.076
|
Methionine |
g
|
0.013
|
2
|
0.000
|
0.018
|
Cystine |
g
|
0.007
|
2
|
0.000
|
0.009
|
Phenylalanine |
g
|
0.039
|
2
|
0.000
|
0.053
|
Valine |
g
|
0.050
|
2
|
0.000
|
0.068
|
Arginine |
g
|
0.105
|
2
|
0.000
|
0.142
|
Histidine |
g
|
0.019
|
2
|
0.000
|
0.026
|
Other | |||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0.000
|
0
|
Theobromine |
mg
|
0
|
0
|
0.000
|
0
|
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Refuse: 0%
NDB No: 11242 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup slices ------- 165g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
90.30
|
0
|
0.000
|
149.00
|
Energy |
kcal
|
29
|
0
|
0.000
|
48
|
Energy |
kJ
|
121
|
0
|
0.000
|
200
|
Protein |
g
|
1.80
|
0
|
0.000
|
2.97
|
Total lipid (fat) |
g
|
0.11
|
0
|
0.000
|
0.18
|
Ash |
g
|
1.10
|
0
|
0.000
|
1.82
|
Carbohydrate, by difference |
g
|
6.69
|
0
|
0.000
|
11.04
|
Fiber, total dietary |
g
|
1.1
|
0
|
0.000
|
1.8
|
Sugars, total |
g
|
2.80
|
0
|
0.000
|
4.62
|
Minerals | |||||
Calcium, Ca |
mg
|
25
|
0
|
0.000
|
41
|
Iron, Fe |
mg
|
0.40
|
0
|
0.000
|
0.66
|
Magnesium, Mg |
mg
|
19
|
0
|
0.000
|
31
|
Phosphorus, P |
mg
|
45
|
0
|
0.000
|
74
|
Potassium, K |
mg
|
340
|
0
|
0.000
|
561
|
Sodium, Na |
mg
|
21
|
0
|
0.000
|
35
|
Zinc, Zn |
mg
|
0.31
|
0
|
0.000
|
0.51
|
Copper, Cu |
mg
|
0.132
|
0
|
0.000
|
0.218
|
Manganese, Mn |
mg
|
0.142
|
0
|
0.000
|
0.234
|
Selenium, Se |
mcg
|
0.8
|
0
|
0.000
|
1.3
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
54.0
|
0
|
0.000
|
89.1
|
Thiamin |
mg
|
0.040
|
0
|
0.000
|
0.066
|
Riboflavin |
mg
|
0.020
|
0
|
0.000
|
0.033
|
Niacin |
mg
|
0.390
|
0
|
0.000
|
0.644
|
Pantothenic acid |
mg
|
0.160
|
0
|
0.000
|
0.264
|
Vitamin B-6 |
mg
|
0.154
|
0
|
0.000
|
0.254
|
Folate, total |
mcg
|
12
|
0
|
0.000
|
20
|
Folic acid |
mcg
|
0
|
0
|
0.000
|
0
|
Folate, food |
mcg
|
12
|
0
|
0.000
|
20
|
Folate, DFE |
mcg_DFE
|
12
|
0
|
0.000
|
20
|
Choline, total |
mg
|
13.2
|
0
|
0.000
|
21.8
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0.000
|
3
|
Retinol |
mcg
|
0
|
0
|
0.000
|
0
|
Carotene, beta |
mcg
|
21
|
0
|
0.000
|
35
|
Carotene, alpha |
mcg
|
0
|
0
|
0.000
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0.000
|
0
|
Vitamin A, IU |
IU
|
35
|
0
|
0.000
|
58
|
Lycopene |
mcg
|
0
|
0
|
0.000
|
0
|
Lutein + zeaxanthin |
mcg
|
0
|
0
|
0.000
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.52
|
0
|
0.000
|
0.86
|
Vitamin E, added |
mg
|
0.00
|
0
|
0.000
|
0.00
|
Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.000
|
0.0
|
Vitamin D |
IU
|
0
|
0
|
0.000
|
0
|
Vitamin K (phylloquinone) |
mcg
|
0.1
|
0
|
0.000
|
0.2
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.014
|
0
|
0.000
|
0.023
|
4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
12:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
14:0 |
g
|
0.001
|
0
|
0.000
|
0.002
|
16:0 |
g
|
0.012
|
0
|
0.000
|
0.020
|
18:0 |
g
|
0.001
|
0
|
0.000
|
0.002
|
Fatty acids, total monounsaturated |
g
|
0.008
|
0
|
0.000
|
0.013
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
18:1 undifferentiated |
g
|
0.008
|
0
|
0.000
|
0.013
|
20:1 |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.053
|
0
|
0.000
|
0.087
|
18:2 undifferentiated |
g
|
0.022
|
0
|
0.000
|
0.036
|
18:3 undifferentiated |
g
|
0.028
|
0
|
0.000
|
0.046
|
18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0.000
|
0
|
Amino acids | |||||
Tryptophan |
g
|
0.011
|
0
|
0.000
|
0.018
|
Threonine |
g
|
0.052
|
0
|
0.000
|
0.086
|
Isoleucine |
g
|
0.083
|
0
|
0.000
|
0.137
|
Leucine |
g
|
0.071
|
0
|
0.000
|
0.117
|
Lysine |
g
|
0.059
|
0
|
0.000
|
0.097
|
Methionine |
g
|
0.014
|
0
|
0.000
|
0.023
|
Cystine |
g
|
0.007
|
0
|
0.000
|
0.012
|
Phenylalanine |
g
|
0.041
|
0
|
0.000
|
0.068
|
Valine |
g
|
0.053
|
0
|
0.000
|
0.087
|
Arginine |
g
|
0.111
|
0
|
0.000
|
0.183
|
Histidine |
g
|
0.020
|
0
|
0.000
|
0.033
|
Other | |||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0.000
|
0
|
Theobromine |
mg
|
0
|
0
|
0.000
|
0
|
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Return to: Ingredients Description and Photos
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!