Nutrients in 100 calories of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Weight per 100 Calories

Kohlrabi

370g

Raw Kohlrabi has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

76%

100 kcal ▼

Macro Nutrients

Kohlrabi

Energy100 kcal

3.45%

Raw Kohlrabi has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.37 g

0.38%

Raw Kohlrabi has 0.37037037037037 g of Fat per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.048 g

0.15%

Raw Kohlrabi has 0.048148148148148 g of Saturated Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.096 g

Raw Kohlrabi has 0.096296296296296 g of Omega 3 per 100 calories, which is 6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.074 g

0.44%

Raw Kohlrabi has 0.074074074074074 g of Omega 6 per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kohlrabi has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23 g

17.7%

Raw Kohlrabi has 22.962962962963 g of Carbohydrate per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.63 g

13.3%

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

Raw Kohlrabi has 9.6296296296296 g of Sugars per 100 calories, which is 13.3% 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

Fiber13.3 g

35%

Raw Kohlrabi has 13.333333333333 g of Fiber per 100 calories, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.3 g

11.2%

Raw Kohlrabi has 6.2962962962963 g of Protein per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi

Vitamin A7.4 μg

0.82%

RAE, retinol activity equivalents

Raw Kohlrabi has 7.4074074074074 μg of Vitamin A per 100 calories, which is 0.82% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

15.4%

Thiamine

Raw Kohlrabi has 0.18518518518519 mg of Vitamin B1 per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.074 mg

5.7%

Riboflavin

Raw Kohlrabi has 0.074074074074074 mg of Vitamin B2 per 100 calories, which is 5.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.26%

Niacin, nicotinic acid, niacinamide

Raw Kohlrabi has 1.4814814814815 mg of Vitamin B3 per 100 calories, which is 9.26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Raw Kohlrabi has 0.61111111111111 mg of Vitamin B5 per 100 calories, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg

42.7%

Pyridoxine

Raw Kohlrabi has 0.55555555555556 mg of Vitamin B6 per 100 calories, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.3 μg

15%

Folates and Folic Acid

Raw Kohlrabi has 59.259259259259 μg of Vitamin B9 per 100 calories, which is 15% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C230 mg

255%

Ascorbic acid

Raw Kohlrabi has 229.62962962963 mg of Vitamin C per 100 calories, which is 255% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.78 mg

12%

Tocopherols and Tocotrienols

Raw Kohlrabi has 1.7777777777778 mg of Vitamin E per 100 calories, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.37 μg

0.31%

Phytomenadione or phylloquinone

Raw Kohlrabi has 0.37037037037037 μg of Vitamin K per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi

Calcium89 mg

8.9%

Raw Kohlrabi has 88.888888888889 mg of Calcium per 100 calories, which is 8.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53%

Raw Kohlrabi has 0.47777777777778 mg of Copper per 100 calories, which is 53% 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

Iron1.5 mg

18.5%

Raw Kohlrabi has 1.4814814814815 mg of Iron per 100 calories, which is 18.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium70.4 mg

16.8%

Raw Kohlrabi has 70.37037037037 mg of Magnesium per 100 calories, which is 16.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22.4%

Raw Kohlrabi has 0.51481481481481 mg of Manganese per 100 calories, which is 22.4% 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

Phosphorus170 mg

24.3%

Raw Kohlrabi has 170.37037037037 mg of Phosphorus per 100 calories, which is 24.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1296 mg

38%

Raw Kohlrabi has 1296.2962962963 mg of Potassium per 100 calories, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.6 μg

4.7%

Raw Kohlrabi has 2.5925925925926 μg of Selenium per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium74 mg

4.94%

Raw Kohlrabi has 74.074074074074 mg of Sodium per 100 calories, which is 4.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.11 mg

Raw Kohlrabi has 0.11111111111111 mg of Zinc per 100 calories, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water337 g

9.1%

Raw Kohlrabi has 337.03703703704 g of Water per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Kohlrabi:

100 calories of Kohlrabi has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
This vegetable has some Vitamin B2.
While 100 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 calories of Raw Kohlrabi:

100 calories of Kohlrabi is an excellent source of Copper, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Iron and Magnesium.
It also has some Selenium and Sodium.
The product has trace amounts of Zinc.

Macronutrients in 100 calories of Raw Kohlrabi:

100 calories of Kohlrabi is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Kohlrabi with:

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

Food Info

Nutrients in 100 calories of Kohlrabi

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Kohlrabi with: