Knol Khol Calories & Nutrition Calculator

Raw kohlrabi contains 27 kcal per 100g with 1.7g protein, 6.2g carbohydrates, and 3.6g fiber. Despite looking like a root vegetable, kohlrabi is actually a swollen stem — botanically a member of the cabbage family (Brassica oleracea). Its calorie density places it between radish (16 kcal/100g) and turnip (28 kcal/100g) ^[1].

Cooked kohlrabi has 29 kcal per 100g — slightly higher because boiling evaporates some water while concentrating the solids. The fiber drops significantly from 3.6g raw to 1.1g cooked as soluble fiber leaches into the cooking water during boiling ^[2].

For food journaling, kohlrabi is a low-calorie vegetable that can be eaten raw (in salads and slaws) or cooked (in sabzis and stews). One cup of diced raw kohlrabi (135g) has just 36 kcal — making it a volume-adding ingredient that barely impacts daily calorie totals.

Raw kohlrabi contains 62mg vitamin C per 100g — more per gram than oranges (53mg/100g). One medium knol khol bulb (~180g) provides approximately 112mg vitamin C, which is 124% of the daily value from a single vegetable ^[1].

Boiling reduces vitamin C to 54mg per 100g — a 13% loss that's modest compared to more delicate greens (mustard greens lose 64% of vitamin C when boiled). Kohlrabi's denser structure retains more vitamin C during cooking than leafy vegetables ^[2].

For food journaling, raw kohlrabi in salads and slaws maximizes vitamin C tracking. One cup of diced raw kohlrabi (135g) provides 84mg vitamin C (93% DV) — making it one of the most efficient vitamin C sources per serving among commonly available vegetables.

Raw kohlrabi has 3.6g fiber per 100g — a substantial amount for a crisp vegetable. After boiling and draining, the fiber drops to 1.1g per 100g — a 69% reduction. This is one of the largest fiber losses among common vegetables during boiling ^[1].

The fiber loss occurs because kohlrabi contains significant soluble fiber (pectin and hemicellulose) that dissolves into the cooking water. Stir-frying and roasting retain more fiber than boiling because less water contact occurs.

For food journaling, if fiber tracking is important, prefer raw kohlrabi preparations (salads, slaws, raw snacking). A cup of raw diced kohlrabi (135g) provides 4.9g fiber (17% DV), while a cup of boiled kohlrabi (165g) provides only 1.8g fiber (6% DV) — a 2.7x difference from the same vegetable.

The nutritional data in this calculator applies to the kohlrabi bulb — the round, swollen stem that's most commonly eaten. However, kohlrabi leaves (often discarded) contain approximately 50mg calcium per 100g (vs. the bulb's 24mg) and approximately 8mcg vitamin A RAE per 100g (vs. the bulb's 2mcg) based on general cruciferous greens data.

If you eat the kohlrabi greens (they can be sautéed like kale or added to soups), log them separately from the bulb. The greens have a different calorie density and micronutrient profile — more similar to other cruciferous greens than to the bulb's crisp, turnip-like composition.

For practical food journaling, most people eat only the bulb. If you eat both, log the bulb weight using this calculator and estimate the greens using a generic 'cruciferous greens' or 'kale' entry for the closest approximation.

Kohlrabi and broccoli stems share a similar crisp, mild-flavored texture and nearly identical calorie content (27 vs. approximately 28 kcal per 100g). However, kohlrabi provides 62mg vitamin C per 100g compared to broccoli's 89mg for the whole floret — though the stem alone has less vitamin C than the floret ^[1].

Both are members of Brassica oleracea (the same species as cabbage, cauliflower, and brussels sprouts), which explains their similar taste and texture profiles. For food journaling, kohlrabi can serve as a 1:1 calorie substitute for broccoli stems in recipes.

The potassium content is comparable: kohlrabi has 350mg per 100g vs. broccoli's 316mg. Where they diverge is calcium — broccoli has 47mg vs. kohlrabi's 24mg — and protein, where broccoli (2.8g/100g) nearly doubles kohlrabi (1.7g/100g).