Kohlrabi (knol khol) health benefits and nutrition: Facts about wild cabbage
At first sight, kohlrabi looks like a green turnip, but when it comes to flavour, it tastes a lot like a cross between cabbage, cauliflower and broccoli. This sharp-tasting cruciferous vegetable has many culinary uses. Let's take a look at its many health benefits.
What is kohlrabi?
Kohlrabi is a type of cabbage belonging to the Brassicaceae family. Also known as wild cabbage and German turnip, it has a sweet-and-peppery taste. It's often used as a replacement for turnips due to similarities in their tastes.
While it's often erroneously called a root vegetable due to its resemblance to beets and turnips, it's essentially a "stem vegetable" since it has shoots of leaves protruding from it. Unlike root vegetables, kohlrabi also grows above the ground.
The veggie is usually pale green, purple or white in colour, depending on the presence and quantity of flavonoids in them.
The vegetable is also found in India in the cooler climes. It's known as knol khol, ganth gobhi and navakhol in Indian languages.
Kohlrabi can be used in a variety of preparations. Its hardy nature makes it ideal for roasting, steaming and frying. It can also be served as a mash or as a puree. Roasted kohlrabi can also be added to salads.
In North India, the vegetable is commonly consumed in curried or pickled forms. The leaves, which are also edible, can be added to the popular "saag" preparations.
Kohlrabi nutrition
100 grams of kohlrabi contains the following nutrients:
| Nutrient | Measure (Daily Value) |
| Calories | 27 |
| Total fat | 0.1 gm (0%) |
| Saturated fat | 0 mg (0%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 20 mg (0%) |
| Potassium | 350 mg (10%) |
| Total carbohydrates | 6 gm (2%) |
| Dietary fibre | 3.6 gm (14%) |
| Sugar | 2.6 gm |
| Protein | 1.7 gm |
| Vitamin C | 103% |
| Calcium | 2% |
| Iron | 2% |
| Vitamin D | 0% |
| Cobalamin | 0% |
| Magnesium | 4% |
Health benefits of kohlrabi
Kohlrabi belongs to the mustard (Brassicaceae) family. The vegetable is a great source of dietary fibre, vitamin C, vitamin B6 and antioxidants. The highly nutritious vegetable also contains important minerals like potassium, magnesium, manganese and folate.
The purple-coloured kohlrabi is also rich in anthocyanins, which benefits the brain, heart and eyesight. The flavanoid can also reduce diabetes, fight cancer, lower inflammation and prevent obesity.
Following are the health benefits of kohlrabi.
- Boosts the immune system
- Reduces risk of type 2 diabetes
- Improves skin health
- Improves gut health
- Prevents cardiovascular diseases and boosts heart health
- Promotes weight loss
- Prevents cancer
- Prevents inflammation
High in vitamin C: Kohlrabi contains high amounts of vitamin C, which is a key nutrient for immune health. The vitamin also plays a big role in preventing inflammation, healing wounds and improving collagen production. It is also vital for the absorption of iron. Regular consumption of kohlrabi can also improve skin health and delay the formation of wrinkles.
Good for gut health: Kohlrabi is rich in dietary fibre, both of the soluble and insoluble kind. Fibre helps in maintaining gut health by adding bulk to stools and preventing constipation. It also feeds the good bacteria in the stomach that produce short chain fatty acids. These acids improve everything from heart health to immune health.
Can promote heart health: High in fibre, kohlrabi promotes the growth of good gut bacteria which in turn produces short-chain fatty acids that are beneficial for the heart. It also has good amounts of potassium, a key mineral for heart health. High amounts of vitamin C in kohlrabi can reduce risk factors of cardiovascular diseases.
Helps reduce diabetes risk: Red and green kohlrabi contain antioxidants that bring down inflammation in the body. This also contributes to a lower incidence of insulin resistance and type 2 diabetes.
References:
1. Rahim MA, Robin AHK, Natarajan S, Jung HJ, Lee J, Kim H, Kim HT, Park JI, Nou IS. Identification and Characterization of Anthocyanin Biosynthesis-Related Genes in Kohlrabi. Appl Biochem Biotechnol. 2018 Apr;184(4):1120-1141. doi: 10.1007/s12010-017-2613-2. Epub 2017 Sep 30. PMID: 28965308.
2. Jung, H. A., Karki, S., Ehom, N. Y., Yoon, M. H., Kim, E. J., & Choi, J. S. (2014). Anti-Diabetic and Anti-Inflammatory Effects of Green and Red Kohlrabi Cultivars (Brassica oleracea var. gongylodes). Preventive nutrition and food science, 19(4), 281–290. https://doi.org/10.3746/pnf.2014.19.4.281
Disclaimer:
“The recipes, food, its nutritional value or any other information are developed/shared by expert professionals as per their skill levels. The website shall not be responsible for any consequences arising as a result of using or following any information given in this video/article. Viewers discretion advised.”