97

Kohlrabi

Kohlrabi, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 6.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.7 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Kohlrabi, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat3%
 Calories from Carbs76%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A36 IU0.7%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent2 mcg
Alpha Carotene0 mcg
Beta Carotene22 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C62 mg103.3%Top 10%Very High
Vitamin E0.48 mg1.6%Mid 40%Average
Vitamin K0.1 mcg0.13%Bottom 30%Low
Thiamin0.05 mg3.3%Mid 40%Average
Riboflavin0.02 mg1.2%Bottom 10%Very Low
Niacin0.4 mg2%Bottom 30%Low
Vitamin B60.15 mg7.5%Mid 40%Average
Folate16 mcg4%Top 30%High
Food Folate16 mcg
Folic Acid0 mcg
Dietary Folate Equivalents16 mcg
Vitamin B120 mcg
Pantothenic Acid0.17 mg1.7%Mid 40%Average
Choline12.3 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium24 mg2.4%Mid 40%Average
Iron0.4 mg2.2%Bottom 30%Low
Magnesium19 mg4.7%Mid 40%Average
Phosphorus46 mg4.6%Bottom 30%Low
Potassium350 mg10%Top 30%High
Sodium20 mg0.8%Bottom 30%Low
Zinc0.03 mg0.2%Bottom 10%Very Low
Copper0.13 mg6.5%Mid 40%Average
Manganese0.14 mg6.9%Mid 40%Average
Selenium0.7 mcg1%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.2 g2.1%Mid 40%Average
Dietary Fiber3.6 g14.4%Top 30%High
Starch0 g
Sugars2.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.7 g3.4%Bottom 30%Low
Tryptophan10 mg
Threonine49 mg
Isoleucine78 mg
Leucine67 mg
Lysine56 mg
Methionine13 mg
Cystine7 mg
Phenylalanine39 mg
Valine50 mg
Arginine105 mg
Histidine19 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.1 g0.15%Bottom 10%Very Low
Saturated Fat0.01 g0.06%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids26 mg
Total Omega 6 Fatty Acids20 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water91 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 27 Calories from Fat 1

% Daily Value *

Total Fat 0.1 g 0.15%

Saturated Fat 0.01 g 0.06%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 20 mg 0.8%

Total Carbohydrates 6.2 g 2.1%

Dietary Fiber 3.6 g14.4%

Sugars 2.6 g

Protein 1.7 g 3.4%

Vitamin A 0.7% Vitamin C 103.3%

Calcium 2.4% Iron 2.2%

*Based on a 2000 Calorie diet

Embed Table:

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