Kohlrabi nutrition: a low-cost vegetable rich in vitamin C, fibre and potassium

On 7 January 2026 Jagonews24 published a report on the nutritional value of kohlrabi (olkopi), a low-cost vegetable sold in Bangladeshi markets. Citing the US health system Cleveland Clinic, the report said kohlrabi may help in three areas: immunity, digestion and heart health. Its nutrition figures have been checked here against the US Department of Agriculture's FoodData Central, and its health claims against guidance from the US National Institutes of Health (NIH) and Britain's National Health Service (NHS). No single food cures a disease; kohlrabi is one part of a balanced diet.

Kohlrabi, also called German turnip or turnip cabbage, is a cultivar of Brassica oleracea, the same species as cabbage, cauliflower and broccoli, which makes it a cruciferous vegetable. Despite its name it is not a turnip: the round, swollen part is a stem. Both the stem and the leaves can be eaten.

Pale green-white and purple kohlrabi are the most common. In the purple types the colour is only on the skin; the edible flesh is pale yellow-white. Raw, it is crisp, with a taste like a broccoli stem or cabbage heart but milder and slightly sweeter.

According to USDA data, one cup (135 grams) of raw kohlrabi contains about:

• 36 calories
• 8 grams of carbohydrate
• 5 grams of dietary fibre
• 2 grams of protein
• 84 milligrams of vitamin C
• 472 milligrams of potassium

Raw kohlrabi is 91 percent water and has almost no fat. For comparison, the NIH Office of Dietary Supplements puts the daily vitamin C need at 90 milligrams for adult men and 75 milligrams for adult women, and the daily potassium need at 3,400 milligrams for men and 2,600 milligrams for women.

Immunity: the NIH says vitamin C acts as an antioxidant that helps protect cells from damage by free radicals, is needed to make the collagen that helps wounds heal, improves the absorption of iron from plant foods and helps the immune system work properly.

Digestion: the NHS says a diet rich in fibre can help digestion and prevent constipation, and that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It advises adults to eat 30 grams of fibre a day.

Heart health: according to the NIH, people with low potassium intakes have a higher risk of high blood pressure, which is a major risk factor for heart disease and stroke. Kohlrabi is a source of potassium.

Cruciferous vegetables contain sulphur-containing compounds called glucosinolates, which give them their pungent smell and bitter taste. The US National Cancer Institute notes that while animal studies are promising, studies in humans have shown mixed results, so it cannot be said with certainty that kohlrabi lowers cancer risk.

Anyone with diabetes, kidney disease or heart disease, or who takes regular medication, should talk to a doctor before making major changes to their diet.

The Jagonews24 report suggested several ways to eat it:

• cooked in a curry, stir-fried or boiled
• grilled
• raw in salads
• spiralised as a substitute for noodles
• as pakoras

The tough, fibrous outer layers of the stem do not soften much in cooking and are usually peeled off first. The leaves can be cooked like kale or other leafy greens.

Photo: Σ64 / Wikimedia Commons (CC BY 4.0)

Sources: Jagonews24, US Department of Agriculture FoodData Central (USDA), NIH Office of Dietary Supplements, National Health Service (NHS), US National Cancer Institute (NCI), Wikipedia