Nutrients in 1 kilogram of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Macros Ratio

Protein Fat Carbs

21%

76%

1 kg ▼

Macro Nutrients

Kohlrabi

Energy270 kcal

9.3%

Raw Kohlrabi has 270 kcal of Energy per 1 kilogram, which is 9.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Kohlrabi has 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Raw Kohlrabi has 0.13 g of Saturated Fat per 1 kilogram, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.3%

Raw Kohlrabi has 0.26 g of Omega 3 per 1 kilogram, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.18%

Raw Kohlrabi has 0.2 g of Omega 6 per 1 kilogram, which is 1.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kohlrabi has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62 g

47.7%

Raw Kohlrabi has 62 g of Carbohydrate per 1 kilogram, which is 47.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26 g

36%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kohlrabi has 26 g of Sugars per 1 kilogram, which is 36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber36 g

95%

Raw Kohlrabi has 36 g of Fiber per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.4%

Raw Kohlrabi has 17 g of Protein per 1 kilogram, which is 30.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi

Vitamin A20 μg

2.22%

RAE, retinol activity equivalents

Raw Kohlrabi has 20 μg of Vitamin A per 1 kilogram, which is 2.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg

41.7%

Thiamine

Raw Kohlrabi has 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.4%

Riboflavin

Raw Kohlrabi has 0.2 mg of Vitamin B2 per 1 kilogram, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Kohlrabi has 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.65 mg

33%

Pantothenic acid

Raw Kohlrabi has 1.65 mg of Vitamin B5 per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg

115%

Pyridoxine

Raw Kohlrabi has 1.5 mg of Vitamin B6 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9160 μg

40%

Folates and Folic Acid

Raw Kohlrabi has 160 μg of Vitamin B9 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kohlrabi has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C620 mg

689%

Ascorbic acid

Raw Kohlrabi has 620 mg of Vitamin C per 1 kilogram, which is 689% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kohlrabi has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.8 mg

32%

Tocopherols and Tocotrienols

Raw Kohlrabi has 4.8 mg of Vitamin E per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Raw Kohlrabi has 1 μg of Vitamin K per 1 kilogram, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi

Calcium240 mg

24%

Raw Kohlrabi has 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

143%

Raw Kohlrabi has 1.29 mg of Copper per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4 mg

50%

Raw Kohlrabi has 4 mg of Iron per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.2%

Raw Kohlrabi has 190 mg of Magnesium per 1 kilogram, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.4%

Raw Kohlrabi has 1.39 mg of Manganese per 1 kilogram, which is 60.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus460 mg

65.7%

Raw Kohlrabi has 460 mg of Phosphorus per 1 kilogram, which is 65.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3500 mg

103%

Raw Kohlrabi has 3500 mg of Potassium per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Kohlrabi has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium200 mg

13.3%

Raw Kohlrabi has 200 mg of Sodium per 1 kilogram, which is 13.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.3 mg

2.73%

Raw Kohlrabi has 0.3 mg of Zinc per 1 kilogram, which is 2.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water910 g

24.6%

Raw Kohlrabi has 910 g of Water per 1 kilogram, which is 24.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Kohlrabi:

1 kilogram of Kohlrabi has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B2.
While 1 kilogram of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Kohlrabi:

1 kilogram of Kohlrabi has outstanding amounts of Copper and Potassium.
It is an excellent source of Calcium, Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Selenium and Sodium.
This vegetable has some Zinc.

Macronutrients in 1 kilogram of Raw Kohlrabi:

1 kilogram of Kohlrabi has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 3.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Kohlrabi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Kohlrabi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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