Nutritional profile

According to USDA FoodData Central, raw kohlrabi is low in calories and high in water, with small amounts of protein and very little fat. It provides fiber and contains vitamin C in notable amounts, along with potassium and smaller amounts of B vitamins and minerals.

In the kitchen

Kohlrabi can be peeled and sliced for salads, cut into sticks for snacking, or roasted, sauteed, steamed, or added to soups. It works well in slaw with apples, in sheet-pan vegetable mixes, or in a simple mash with butter.

Choosing & preparing

Choose bulbs that feel firm and heavy for their size, with smooth skin and fresh-looking leaves if attached. Avoid oversized bulbs that feel woody, or any with soft spots, cracks, or yellowing greens.

Flavor pairings

Kohlrabi pairs well with apples, lemon, dill, parsley, yogurt, butter, garlic, and mustard. It also matches potatoes, carrots, cabbage, pork, and mild cheeses.

Tips

Peel the outer layer well, especially on larger bulbs, since it can be fibrous. If the greens are attached, cook them like kale instead of discarding them.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.