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Kohlrabi ingredient icon

Kohlrabi

Kohlrabi is a cabbage plant with a thickened stem of spherical shape, which serves as the main edible part. The flesh is white or greenish, tender and slightly sweet, with a subtle cabbage aroma and mild piquancy, reminiscent in taste of white cabbage core, but more delicate. It is steamed, stewed, boiled in soups, added to stews and salads raw, and young leaves are also edible and used as greens; when choosing, look for fruits 5–8 cm in size, as larger ones become tough and fibrous.

Micronutrients

per 100 g

About

Kohlrabi is a cabbage that grows not as a head, but as a round thickening just above the ground. Externally, it resembles an alien vegetable with thin leg-like shoots, but beneath its tough skin hides tender, slightly sweet flesh. It is often called cabbage turnip, and this definition accurately conveys its essence: it truly occupies an intermediate place between cabbage and turnip in terms of taste and texture.

Taste and texture

Young kohlrabi crunches like an apple, with a delicate sweet flavor and barely noticeable bitterness. The flesh is light, almost white, with a delicate structure. The larger the fruit, the more fibrous it becomes, so for fresh salads it's better to choose smaller specimens about the size of a tennis ball. Kohlrabi leaves are also edible — they are coarser, with a cabbage aroma, and are suitable for boiling and stewing.

How to cook it

Kohlrabi's versatility is its main advantage. Raw kohlrabi is sliced into thin strips or julienned for salads, where it provides a crisp texture and mild sweetness. When cooked, it becomes softer, loses its peppery taste, and absorbs sauces well. It can be stewed with other vegetables, added to soups, baked with cheese or cream, or fried until golden brown.

  • Raw in salads — a crispy component with a delicate sweet taste
  • Boiled in soups and stews — soft texture, absorbs broth well
  • Baked with cheese or creamy sauce — becomes creamy and sweet
  • Sautéed in cubes — develops crispy edges and a caramelized flavor
  • Leaves — boiled or stewed like cabbage, added to soups

Selection and Storage

When purchasing, pay attention to the size — young fruits with a diameter of 5–8 centimeters are more tender and sweeter. The skin should be smooth, without dents or damage, light green or pale purple depending on the variety. If leaves are present, they should be firm and green.

Store kohlrabi in the refrigerator in the vegetable compartment for two to three weeks. Before use, cut away the tough skin with a thick layer — it is really dense. Separate the leaves and store them separately; they wilt faster than the fruit itself. If the kohlrabi is very large, cut it in half so it cooks faster and heats evenly.

Pairings

Kohlrabi works well with creamy sauces, cheese, and bacon. Its delicate flavor is not overpowered by herbs like dill, parsley, and thyme. In salads, it pairs nicely with acidic dressings — lemon juice or vinegar, which highlight its sweetness. For stewing, carrots, onions, potatoes, and any root vegetables are suitable.

Nutrition

per 100 g

Calories
27 kcal
Protein
1.7 g
Fat
0.1 g
Carbs
6.2 g

Micronutrients

per 100 g

Macronutrients

Fiber
3.6 g
Sugars
2.6 g
Saturated fat
0.013 g
Monounsaturated fat
0.007 g
Polyunsaturated fat
0.048 g
Omega-3 (EPA + DHA)
0 g
Cholesterol
0 mg
Water
91 g

Minerals

Sodium
20 mg
Potassium
350 mg
Calcium
24 mg
Magnesium
19 mg
Phosphorus
46 mg
Iron
0.4 mg
Zinc
0.03 mg
Copper
0.13 mg
Manganese
0.14 mg
Selenium
0.7 mcg

Vitamins

Vitamin A (RAE)
2 mcg
Vitamin D
0 mcg
Vitamin E
0.48 mg
Vitamin K
0.1 mcg
Vitamin C
62 mg
Vitamin B1 (thiamin)
0.05 mg
Vitamin B2 (riboflavin)
0.02 mg
Vitamin B3 (niacin)
0.4 mg
Vitamin B5 (pantothenic acid)
0.17 mg
Vitamin B6
0.15 mg
Vitamin B9 (folate, DFE)
16 mcg
Vitamin B12
0 mcg

Measures and weight

1 head
150 g

Measure calculator

Weight
100 g
Calories
27 kcal

How to store

Shelf life

Fridge · Whole
7 days
Freezer · Whole
6 months
Freezing
Suitable for freezing
Thawing
In the fridge

Signs of spoilage

  • Off smell
  • Mold

Times are approximate. Packaging instructions take priority.

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