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.


Limited quantities all year.


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.


KOHLRABI Raw      
Nutrition Information        
Serving Size: 1 cup sliced = 135 g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100 g
Energy (kJ/Cal) 152/36 2% 112/27  
Protein (g) 2.2 4% 1.6  
Fat, total (g) 1 0% 0.1  
 - saturated (g) 0.02 0% 0.01  
Available carbohydrate (g) 4.1 1% 3.1  
 - sugars (g) 4 4% 3  
Dietary Fibre (g) 4.9 16% 3.6 A good source of Dietary Fibre
Sodium (mg) 149 6% 110  
Vitamin C (mg) 36 91% RDI* 27 A good source of Vitamin C
Folate (µg) 22 11% RDI* 16 A source of Folate
Thiamin (mg) 0.11 10% RDI* 0.08 A source of Thiamin
Potassium (mg) 324   240 Contains Potassium
Niacin (mg) 0.5 5% RDI* 0.4  
Riboflavin (mg) 0.01 1% RDI* 0.01  
Vitamin A Equiv. (µg) 0.0 0% RDI* 0.0  
Vitamin B6 (mg) 0.15 9% RDI* 0.11  
Vitamin E (mg) 0.0 0% RDI* 0.0  
Calcium (mg) 28 4% RDI* 21  
Iron (mg) 0.3 2% RDI* 0.2  
Selenium (µg) 0.7 1% RDI* 0.5  
Zinc (mg) 0.1 1% RDI* 0.1  
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: FOODfiles 2016        


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.


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


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