Kohlrabi
Ingredients: Descriptions and Photos

From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat

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Ingredients: Descriptions and Photos
Kohlrabi

Kohlrabi

(Kohlrabi) he 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.

Kohlrabi, raw

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)

Kohlrabi, cooked, boiled, drained, without salt

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)