Kohlrabi

Translated from German, kohlrabi means cabbage-turnip.

These two names explain the taste and texture of kohlrabi, although it is milder and sweeter than either of them. It is not a root vegetable, but rather a stem that swells to a turnip-shape above the ground. It is a member of the brassica family. The inside flesh of kohlrabi is pale green, slightly sweet, and crispy. The taste of kohlrabi is similar to broccoli stems or cabbage heart, but sweeter.

What to look for

Select firm smooth skinned kohlrabi.

Availability

Limited quantities all year.

Store

In the refrigerator vegetable drawer.

How to prepare

Prepare kohlrabi in a similar way to turnips. Cut off the base and trim or remove the stalks. Boil, steam or microwave whole if they are small, otherwise slice first. Peel after cooking for to retain nutrients and for maximum flavour. Kohlrabi can be peeled, sliced or grated, and eaten raw.

Ways to eat

Serve steamed, mashed or in a stir fry. Bake, stuff, or add to soups, braises or stews. Young kohlrabi can be eaten raw, sliced or finely grated in a salad. Kohlrabi leaves are very high in nutrients and can be treated like spinach – eaten raw or cooked. Kohlrabi can be peeled, sliced and grated and used in salads, sandwiches, wraps or sliced and eaten as a snack.

Cooking Methods

Bake, boil, microwave, steam, stew.

Nutrition

KOHLRABI
Bulb, raw
Nutrition Information
Serving size: 1 cup sliced - 165g
 Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal)45/1850.50%27.112 
Protein (g)2.695.40%1.63 
Fat, total (g)0.170.20%0.1 
 - saturated (g)0.0210.01%0.013 
Carbohydrate (g)5.061.60%3.07 
 - sugars (g)4.95.40%2.97 
Dietary fibre (g)5.9419.80%3.6 
Sodium (mg)181.57.90%110 
Vitamin C (mg)44.55111% RDI*27A good source of Vitamin C
Folate (µg)26.413.2% RDI*16A source of Folate
Thiamin (mg)0.13212% RDI*0.08A source of Thiamin
Vitamin B6 (mg)0.1911.8% RDI*0.11A source of Vitamin B6
Potassium (mg)396 240Contains Potassium
Niacin (mg)0.666.6% RDI*0.4 
Calcium (mg)34.654.3% RDI*21 
Iron (mg)0.332.8% RDI*0.2 
Zinc (mg)0.171.4% RDI*0.1 
Riboflavin (mg)0.0171% RDI*0.01 
Selenium (µg)0.830.1% RDI*0.5 
Vitamin E (mg)00% RDI*0 
Vitamin A Equiv. (µg)00% RDI*0 

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Kohlrabi is a good source of vitamin C and is one of the higher potassium containing vegetables.  It is also a source of vitamin B6, thiamin and folate. Like other members of the brassica family kohlrabi is a rich source of phytonutrients, including glucosinolates and phenolic compounds. 

Retailing

Many customers will not know how to use kohlrabi, so use the QR code on labels.

Store at 0°C with a relative humidity of 90-100%.

Purchase kohlrabi with the New Zealand GAP logo.

Recipes

Roasted kohlrabi, carrots and parsnips
Roasted kohlrabi, carrots and parsnips

When young, kohlrabi has a sweet and mild flavour. It is part of the cabbage family. View Recipe

Baked vegetables
Baked vegetables

Try this delicious mixture of favourite winter vegetables. View Recipe

Salad additions
Salad additions

Grated vegetables are ideal to add to salads or sandwiches. View Recipe

View more Recipes

Images

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