Is Kohlrabi Keto? [BONUS: Surprise Serving Suggestions!]

  • Date: September 22, 2021
  • Time to read: 5 min.

Is Kohlrabi Keto? It certainly is! It is probably one of the most undervalued and versatile low-carb vegetables out there. Most people don’t realize the health benefits of Kohlrabi and the fact that it is a fast-growing plant that can grow well in any temperate climate around the world. What’s more, it only takes two months from sowing to harvest.

What is Kohlrabi?

Kohlrabi is a vegetable in the cruciferous family, as are broccoli, kale, and cabbage, although it looks more like a turnip, swede (rutabaga), or celeriac. It has a round stem with a bunch of leaves protruding from above.

Interestingly, the stem can be eaten along with the leaves. The raw texture is very crunchy; it becomes slightly translucent when cooked, and the taste is mild.

You can use Kohlrabi for vegetable juicing and salads and so much more. We will take you through some of our favorite uses below.

What is the Nutritional Value of Kohlrabi?

The nutritional value of kohlrabi per 100 grams is; 

  • Carbs:  6.2 grams.
  • Protein: 1.7 grams.
  • Fat:  0.1 grams.
  • Fibre: 3.6 grams.
  • Sugar: 2.6 grams.
  • Calories: 27 cal

As you can see, kohlrabi is low in protein, and low in fat, and has a moderate amount of carbs.

Also, kohlrabi is rich in nutrients and very low in calories, being low in calories is not necessarily good for the keto diet.

It contains many different minerals such as calcium, iron, copper, phosphorus, and potassium. Kohlrabi leaves contain many vitamin A and B complex, vitamin k, vitamin C, and beta carotene. It has the best nutrition when eaten raw, but can be eaten cooked.

Kohlrabi comes in purple and green variety; the nutritional value for both is comparable.

How many Net Carbs are there in Kohlrabi?

Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.

There are 2.6 grams of net carbs in kohlrabi; (6.2 grams of carbs – 3.6 grams of fiber = 2.6 grams of net carbs).

The average serving size of kohlrabi is 135 grams, making it fewer than 3.5 grams of net carbs per serving.

Is Kohlrabi Keto Friendly?

A Keto diet is a diet that is low in carbohydrates, moderate in protein, and high in fats. It is the best diet for those who want to lose some pounds, suppress their hunger level, reduce blood pressure and manage medical conditions.

If this is news to you, check out our Keto For Beginners guide and the health benefits of keto.

Kohlrabi has minimal carbohydrates, about 3.5g of the net; this makes it a great plant-based option suitable for keto, and easy to fit into your macros.

What are the Health Benefits of Kohlrabi?

Kohlrabi has very many health benefits. It includes the following:

Kohlrabi is Highly Nutritious Antioxidants

Kohlrabi is very nutritious and offers several health benefits. It contains powerful antioxidants that help protect your body and plays a significant role in wound healing, iron absorption, and immune health.

Vitamin B6

Additionally, it is rich in vitamin B6, which helps immune health, protein metabolism, and red blood cell production.

Rich in Potassium

It is also rich in potassium which is essential for heart health and fluid balance.

Reduces inflammation

Kohlrabi has been proven to be an anti-inflammatory vegetable. A healthy anti-inflammatory diet can reduce your risk of illness as well as alleviate pain from swollen joints. These include diseases like arthritis, inflammatory bowel diseases, obesity, and many more. 

High in Fiber

Kohlrabi is high in fiber which slows down digestion and helps in the absorption of nutrients. It also softens stool which reduces constipation.

Fiber can positively impact our health and is great for a keto diet.  

Check out our article on fiber on the keto diet to make sure that you are getting it right.

Rich in Minerals

This unique vegetable contains a good number of minerals such as copper, potassium, manganese, calcium, iron, and phosphorus.

Potassium is necessary for the normal functioning of cells and body fluid that controls heart rate and ensures the proper functioning of muscles—eating food rich in potassium may also lower blood pressure.

Manganese is used as a cofactor for the antioxidant enzyme; it also regulates blood sugar levels. Calcium is vital for your body; it protects and keeps your bones strong and healthy.

Kohlrabi contains essential minerals that your body needs to stay healthy.

These are just a few of the amazing health benefits you could experience eating kohlrabi on keto.

Keto Kohlrabi Recipe Ideas

Kohlrabi can make a perfect keto-friendly potato substitute, you can turn it into keto chips, keto roast potatoes, dauphinoise and so much more.

Check out some of our favorite keto kohlrabi recipes below.

Favourite Keto Kohlrabi Recipes

Keto Airfried Kohlrabi – Yes, that’s right! You can air fry this vegetable in whatever form you want, be it fires. cubed like roast potatoes or, even sliced as chips. Season with your favorite flavors and you’re onto a winner.

Kohlrabi Faux Keto Potato Salad – chunk into small pieces and use as you would for your regular potato salad. Voila, keto-friendly kohlrabi potato salad.

Kohlrabi Keto Soup Recipes – there are hundreds of amazing keto-friendly kohlrabi soup ideas out there, just type it into Google and see what you find.

Kohlrabi Hash Browns Keto Style – Yes, you can grate or blend your kohlrabi, depending on the texture that you like your hash browns.

Check out this article, for other keto potato alternatives, and more amazing serving suggestions.

Kohlrabi Not for You?

If kohlrabi is not for you, or you are just looking for some other keto-friendly vegetables, check out this list;

  • Asparagus: 2.5 grams of net carbs per 100 grams
  • Broccoli: 4 grams of net carbs per 100 grams
  • Bean Sprouts: 4 grams of net carbs per 100 grams (check out our review of Bean Sprouts on Keto)
  • Brussels Sprouts: 5 grams of net carbs per 100 grams
  • Cabbage: 4 grams of net carbs per 100 grams
  • Carrots: 7 grams of net carbs per 100 grams (check out our review of Carrots on Keto)
  • Cauliflower: contains 3 grams of net carbs per cup 100 grams
  • Celeriac: 4 grams of net carbs per 100 grams (check out our review of Celeriac on Keto)
  • Celery: contains 1.5 grams of net carbs per 100 grams
  • Courgette: 3.5 grams of net carbs per 100 grams
  • Green Beans: 5 grams of net carbs per 100 grams
  • Fennel: 4 grams of net carbs per 100 grams (check out our review of Fennel on Keto)

Final Thoughts on Kohlrabi and Keto

Kohlrabi is a great addition to your keto, low-carb foods list. If it is something that you are not used to using, experiment with a few of our favorite recipes above and I am sure you will find something that you and the whole family can enjoy. If you already have a favorite keto kohlrabi recipe, drop us a message and let us know so we can try it ourselves!

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