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    Home»Vegetables»Kohlrabi – Brassica oleracea (Gongylodes Group)
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    Kohlrabi – Brassica oleracea (Gongylodes Group)

    By SylviaJune 19, 2016Updated:July 26, 2017No Comments9 Mins Read
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    Kohlrabi - Brassica oleracea (Gongylodes Group)

    Brassica oleracea L., Gongylodes group, also known as kohlrabi and turnip-rooted cabbage, is a member of the Brassicaceae (Cruciferae) family. The name kohlrabi is made up of two German words: kohl meaning cabbage and rübe meaning turnip. The word kohlrabi literally translates to “cabbage turnip.” This term is very suitable as kohlrabi is a member of the cabbage family and is related to cauliflower, Broccoli, Kale, cabbage and Brussels sprouts but has a large edible bulb that resembles a turnip. It is a native of northern Europe and grows best in cool climates. Kohlrabi is not a root vegetable, large bulb is actually part of stem not root system. Kohlrabi is grown as an annual, with the enlarged stem being the most commonly used edible portion. The enlarged stem may have purple, white, or green skin, but the flesh is white. The leaves can also be eaten like collards. Kohlrabi is available from spring to late fall from various growing regions of North America. German cabbage, Kohlrabi, Knolknol, Stem Turnip, Cabbage Turnip, Turnip cabbage, Turnip- Stemmed Cabbage, Hungarian Turnip and Turnip Kale are some popular varieties of Kohlrabi.

    Plant

    Kohlrabi is a member of cabbage family which is erect, glabrous annual or biennial herb sized 50 cm tall. It is a cool season vegetable that prefers a sunny location and is found growing in well-drained, fertile soil rich in organic matter. Kohlrabi has pale greenish white, purple and strongly branched root system. Leaves are alternate, simple or with some small side lobes at base 20–28 cm long by 14–16 cm wide, irregularly incised, blue green colored. Flowers are bisexual, regular, 4-merous; pedicel up to 2 cm long sepals oblong, about 1 cm long, erect; petals obovate, 1.5–2 cm long, clawed, pale to bright yellow or yellowish white. Fruits are linear or curved silique 5–10 cm long and 5 mm wide, with a tapering beak 5–15 mm long, dehiscent, containing up to 30 seeds. Seeds are globose, 1.5–2 mm across, finely reticulate, dark brown.

    Bulb

    Kohlrabi is a hardy, cool-season vegetable belonging to the cabbage family. It has a large edible bulb that looks like a turnip with leaves standing out like spokes. The edible portion is an enlarged stem that grows just above the ground line and is normally known as bulb. It is not a root vegetable, large bulb is actually part of stem not root system. Kohlrabi is normally un-branched, highly shortened, swollen, sub globose to globose, fleshy corm or bulbo tuber-like stem up to 12 cm in diameter and is green, white or purple in color. Since it has a turnip like appearance and tastes like a mixture of cucumber and mild broccoli. Similarly it has mild cabbage flavor or a very sweet turnip with celery or nutty overtones. It tastes best when harvested while still young. Big, older kohlrabi is tough and woody and often has a bitter flavor. However, when a young kohlrabi is eaten raw, it sustains its crisp, juicy texture – similar to that of an apple.

    History

    The origin of kohlrabi is supposed to be in northwestern Europe, likely in Germany where it was developed from marrow-stem kale, a fodder crop along with a thickened stem. Kohlrabi was being grown all through Germany, Italy, England, and Spain by the early 1600’s but it did not make its way to the United States till the 1800’s. Records show that kohlrabi has been growing in the US since 1806. Today Kohlrabi is a popular vegetable in Asia, Europe, northern USA and Canada.

    Nutritional Value

    Apart from their tastes like a combination of mild turnip and sweet apple raw kohlrabi is a good source of nutrients, vitamins and minerals. Consuming 135 gram of Kohlrabi offers 83.7 mg of Vitamin C, 0.174 mg of Copper, 0.202 mg of Vitamin B6, 4.9 g of Total dietary Fiber, 472 mg of Potassium and 62 mg of Phosphorus. Moreover many Amino acids like 0.014 g of Tryptophan, 0.066 g of Threonine, 0.105 g of Isoleucine, 0.09 g of Leucine and 0.076 g of Lysine are also found in 135 gram of Raw Kohlrabi.

    Kohlrabi Image Gallery
    Half-cut-Kohlrabi Half-cut-Kohlrabi
    Kohlrabi-bulb Kohlrabi-bulb
    Kohlrabi-plant Kohlrabi-plant

    Kohlrabi-farm Kohlrabi-farm
    Leaves-of-Kohlrabi Leaves-of-Kohlrabi
    Kohlrabi-seeds Kohlrabi-seeds

    Health benefits of Kohlrabi

    Kohlrabi contains several nutrients, minerals, vitamins and lipids that help to enhance the overall health. It is an excellent source of vitamin C and good source of fiber. The important nutrients, minerals vitamins that are present in kohlrabi help us to maintain Digestive Health, Iron Deficiency, proper Nerve and Muscle Function, Vision Health and many more. So include it in your regular diet.

    1. Metabolism

    For those persons who want to control their metabolism or feel that something in their body just isn’t working appropriately, they should try kohlrabi, which is a rich source of B-vitamins, many of which performs key roles in enzymatic processes within the body. This vital network of reactions and processes regulates how functional and effective our bodies are, therefore making sure to add B-vitamin-rich foods like kohlrabi to a weekly diet can really help!

    2. Digestive Health

    Just like other most cruciferous vegetables, kohlrabi is a wonderful source of dietary fiber that is extremely beneficial for digestive health. Fiber presents in kohlrabi helps to move your bowels along, removing constipation, decreasing cramping and bloating, and usually improving the quality of your gastrointestinal system, while also minimizing your nutrient uptake efficiency.(1)

    3. Iron Deficiency

    Considerable amount of iron found in kohlrabi go hand-in-hand along with the potassium content, as iron helps to increase the RBC within the body, that is vital to avoid anemia (iron deficiency), which is described by weakness, headaches, fatigue, stomach disorders, disorientation, and general immune system failure. Calcium found in kohlrabi also helps to improve the uptake of iron by the body, thus kohlrabi is an all-around booster for both the immune and cardiovascular systems.(2)

    4. Nerve and Muscle Function

    Even though this distinctive feature of potassium isn’t argued too often, it is one of the main players in muscle and nerve behavior in the body. It helps us move, breathe, react, and function every single day. As such, the high potassium content in kohlrabi makes it a great addition to your diet to keep alert, energetic, and in great shape! One cup of raw kohlrabi consists of 472 mg of potassium which is 10.04% of the daily recommended value.(3)

    5. Vision Health

    Protecting our capability to see the world is one of the key parts of human nutrition, and nothing is far better than vitamin A for this purpose. Kohlrabi is a rich source of carotenes, like beta carotene, that acts as an antioxidant compound within the body, mainly in the ocular area. Vitamin A can help to avoid macular degeneration and slow down or eradicate the appearance of cataracts. It is done simply by neutralizing the free radicals in the eye and preventing oxidative stress.(4)

    6. Cancer Prevention

    Kohlrabi is one of those incredible vegetables that seem consecrated along with high levels of phytochemicals, mainly glucosinolates that are considered some of the most significant antioxidant compounds for the prevention of cancer, including breast and prostate cancer. Therefore kohlrabi must be included in our Nora diet to remain safe from cancer.(5)

    7. Blood Pressure

    Potassium also functions as a vasodilator, decreasing the strain on the cardiovascular system simply by easing the tension of blood vessels and arteries. This help to increase circulation throughout the body, oxygenating key areas, and decreasing the risk of cardiovascular events like strokes or heart attacks. Apart from that Potassium is also a key part of fluid regulation in the body, as it works with sodium to regulate fluid movement between cells.(6)

    8. Bone Strength

    As we get older, our bones certainly weaken, but one of the greatest methods to avoid or considerably slowdown that process is simply by consuming mineral-rich food, like vegetables such as kohlrabi, with high manganese, iron, and calcium contents. Avoiding osteoporosis is something that can be done when you’re young, so keep those calcium levels high! One cup raw kohlrabi consists of 0.188 mg of manganese, 0.54 mg of iron and 32 mg of calcium, which is 8.17%, 6.75% and 3.20% of the daily recommended value respectively.(7)

    9. Weight Loss Booster

    Kohlrabi is among the perfect diet vegetable, because it is low in calories, high in fiber, and is packed with beneficial nutrition. Fiber helps us to make us feel full, so even if the volume of food consumed isn’t that great, we resist the urge to snack between meals or overeat.(8)

    How to Eat

    • The young, swollen, fleshy, sub globose kohlrabi stem base is peeled and eaten raw served with a little salt and vinegar.
    • When finely grated it makes an excellent addition to mixed salads.
    • It is an excellent vegetable when cooked, boiled or steamed.
    • Kohlrabi can be eaten as baked fries or wedges.
    • Leaves are cooked as a vegetable or the young leaves are added to salads.
    • Kohlrabi is an essential part of the Kashmiri diet and one of the most commonly cooked foods.
    • It is prepared with its leaves and served with light gravy and consumed with rice.
    • Kohlrabi stem is used in the vegetarian curry ganth gobi sabzi, kohlrabi stew ( Monji Kalia ) or fried kohlrabi curry ( Dum Monji).
    • The swollen stem and leaves are used together in a dish called Monji Haak .
    • European chefs make use of purple kohlrabi leaves as a garnish.
    • Kohlrabi leaves can be harvested and cooked like kale or turnip greens.
    • Kohlrabi can be chopped and added to soups or stews.
    • Boiled kohlrabi can be added to mashed potatoes or other mashed root vegetables, or is amazingly delicious alone served with a pat of butter!
    • Kohlrabi can also be cooked with other veggies cubed or wedged, or alone and julienned like fries. Season as preferred with herbs, spices, or cheeses.
    • Add kohlrabi to stir-fries or sauté them along with onions and garlic.
    • Bake sliced kohlrabi in a 250° oven till crispy.
    • Slice and add to baked dishes just like risottos or grate and mix with pastas.

    References:

    https://extension.usu.edu/files/publications/factsheet/HG_Garden_2005-06.pdf

    https://www.uaex.edu/publications/PDF/FSA-6089.pdf

    https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/ffvp_fs_kl.pdf

    https://education.ohio.gov/getattachment/Topics/Other-Resources/Food-and-Nutrition/Resources-and-Tools-for-Food-and-Nutrition/Fresh-Fruit-and-Vegetable-Classroom-Education-Mate/VEGE-KOHLRABI.pdf.aspx

    https://www.uaf.edu/files/ces/publications-db/catalog/hec/FNH-00561O.pdf

    http://web.cashwa.com/wp-content/uploads/Kohlrabi.pdf

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     Kohlrabi Scientific Classification

    Scientific Name: Brassica oleracea (Gongylodes Group)

    Kohlrabi Quick Facts
    Name: Kohlrabi
    Scientific Name: Brassica oleracea (Gongylodes Group)
    Origin Northwestern Europe
    Colors Green, white or purple
    Shapes Un branched, highly shortened, swollen, sub globose to globose, fleshy corm or bulbo tuber-like stem up to 12 cm in diameter
    Flesh colors White
    Taste Tastes like a combination of mild turnip and sweet apple.
    Calories 36 Kcal./cup
    Major nutrients Vitamin C (93.00%)
    Copper (19.33%)
    Vitamin B6 (15.54%)
    Total dietary Fiber (12.89%)
    Potassium (10.04%)
    Health benefits Digestive Health, Iron Deficiency, Nerve and Muscle Function, Vision Health, Cancer Prevention, Blood Pressure, Bone Strength, Weight Loss Booster, Metabolism
    More facts about Kohlrabi
    Rank Scientific Name & (Common Name)
    Kingdom Plantae (Plants)
    Subkingdom Tracheobionta (Vascular plants)
    Superdivision Spermatophyta (Seed plants)
    Division Magnoliophyta (Flowering plants)
    Class Magnoliopsida (Dicotyledons)
    Subclass Dilleniidae
    Order Capparales
    Family Brassicaceae/Cruciferae (Mustard family)
    Genus Brassica L. (Mustard)
    Species Brassica oleracea L. (Cabbage)
    Synonyms
    • Brassica caulorapa (DC) Pasquale
    • Brassica gonglyodes (L.) Mill
    • Brassica gongylodes (L.) Mill. sugsp. asiatica Lizg.
    • Brassica oleracea convar. acephala (DC) Alef. var. gongylodes
    • Brassica oleracea L. var. gongylodes L.
    • Brassica oleracea subsp. caulorapa Metzg.
    • Brassica oleracea subsp. gongylodes (L.) Schubl. & Mart.
    • Brassica oleracea var. caulorapa (DC.) Alef.
    • Brassica rupestris subsp. gongylodes (L.)Janchen
    • Raw
    • Without salt
    • With salt
    Nutritional value of Kale raw
    Serving Size: 1 Cup, 16 g

    Calories 8 Kcal. Calories from Fat 1.35 Kcal.

    Proximity Amount % DV
    Water 13.45 g N/D
    Energy 8 Kcal N/D
    Energy 33 kJ N/D
    Protein 0.68 g 1.36%
    Total Fat (lipid) 0.15 g 0.43%
    Ash 0.32 g N/D
    Carbohydrate 1.4 g 1.08%
    Total dietary Fiber 0.6 g 1.58%
    Soluble Fiber 0.27 g N/D
    Insoluble Fiber 0.33 g N/D
    Total Sugars 0.36 g N/D

    Minerals Amount % DV
    Calcium, Ca 24 mg 2.40%
    Iron, Fe 0.24 mg 3.00%
    Magnesium, Mg 8 mg 1.90%
    Phosphorus, P 15 mg 2.14%
    Potassium, K 79 mg 1.68%
    Sodium, Na 6 mg 0.40%
    Zinc, Zn 0.09 mg 0.82%
    Copper, Cu 0.24 mg 26.67%
    Manganese, Mn 0.105 mg 4.57%
    Selenium, Se 0.1 µg 0.18%

    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.018 mg 1.50%
    Vitamin B2 (Riboflavin) 0.021 mg 1.62%
    Vitamin B3 (Niacin) 0.16 mg 1.00%
    Vitamin B5 (Pantothenic acid) 0.015 mg 0.30%
    Vitamin B6 (Pyridoxine) 0.043 mg 3.31%
    Vitamin B9 (Folate) 23 µg 5.75%
    Folic Acid 0 µg N/D
    Folate, food 23 µg N/D
    Folate, DEF 23 µg N/D
    Choline 0.1 mg 0.02%
    Vitamin C (Ascorbic acid) 19.2 mg 21.33%
    Fat soluble Vitamins
    Vitamin A, RAE 80 µg 11.43%
    Vitamin A, IU 1598 IU N/D
    Beta Carotene 948 µg N/D
    Alpha Carotene 9 µg N/D
    Beta Cryptoxanthin 13 µg N/D
    Lutein + zeaxanthin 1312 µg N/D
    Vitamin E (alpha-tocopherol) 0.25 mg 1.67%
    Vitamin K (phylloquinone) 112.8 µg 94.00%

    Lipids Amount % DV
    Fatty acids, total saturated 0.015 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.012 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
    Fatty acids, total monounsaturated 0.008 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.008 g N/D
    Fatty acids, total polyunsaturated 0.054 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.022 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.029 g N/D
    Flavonols
    Isorhamnetin 3.8 mg N/D
    Kaempferol 7.5 mg N/D
    Quercetin 3.6 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:

    https://ndb.nal.usda.gov/ndb/foods/show/2983

    Nutritional value of Kohlrabi, cooked, boiled, drained, without salt
    Serving Size: 1 Cup, 165 g

    Calories 48 Kcal. Calories from Fat 1.62 Kcal.

    Proximity Amount % DV
    Water 149 g N/D
    Energy 48 Kcal N/D
    Energy 200 kJ N/D
    Protein 2.97 g 5.94%
    Total Fat (lipid) 0.18 g 0.51%
    Ash 1.82 g N/D
    Carbohydrate 11.04 g 8.49%
    Total dietary Fiber 1.8 g 4.74%
    Total Sugars 4.62 g N/D

    Minerals Amount % DV
    Calcium, Ca 41 mg 4.10%
    Iron, Fe 0.66 mg 8.25%
    Magnesium, Mg 31 mg 7.38%
    Phosphorus, P 74 mg 10.57%
    Potassium, K 561 mg 11.94%
    Sodium, Na 35 mg 2.33%
    Zinc, Zn 0.51 mg 4.64%
    Copper, Cu 0.218 mg 24.22%
    Manganese, Mn 0.234 mg 10.17%
    Selenium, Se 1.3 µg 2.36%


    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.066 mg 5.50%
    Vitamin B2 (Riboflavin) 0.033 mg 2.54%
    Vitamin B3 (Niacin) 0.644 mg 4.03%
    Vitamin B5 (Pantothenic acid) 0.264 mg 5.28%
    Vitamin B6 (Pyridoxine) 0.254 mg 19.54%
    Vitamin B9 (Folate) 20 µg 5.00%
    Folic Acid 0 µg N/D
    Folate, food 20 µg N/D
    Folate, DEF 20 µg N/D
    Choline 21.8 mg 3.96%
    Vitamin C (Ascorbic acid) 89.1 mg 99.00%
    Fat soluble Vitamins
    Vitamin A, RAE 3 µg 0.43%
    Vitamin A, IU 58 IU N/D
    Beta Carotene 35 µg N/D
    Vitamin E (alpha-tocopherol) 0.86 mg 5.73%
    Vitamin K (phylloquinone) 0.2 µg 0.17%

    Lipids Amount % DV
    Fatty acids, total saturated 0.023 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.002 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.02 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.002 g N/D
    Fatty acids, total monounsaturated 0.013 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.013 g N/D
    Fatty acids, total polyunsaturated 0.087 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.036 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.046 g N/D


    Amino Acids Amount % DV
    Tryptophan 0.018 g 4.09%
    Threonine 0.086 g 4.89%
    Isoleucine 0.137 g 8.19%
    Leucine 0.117 g 3.17%
    Lysine 0.097 g 2.90%
    Methionine 0.023 g N/D
    Cystine 0.012 g N/D
    Phenylalanine 0.068 g N/D
    Valine 0.087 g 4.12%
    Arginine 0.183 g N/D
    Histidine 0.033 g 2.68%

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:

    https://ndb.nal.usda.gov/ndb/foods/show/2992

    Nutritional value of Kohlrabi cooked with salt
    Serving Size: 1 Cup, 165 g

    Calories 48 Kcal. Calories from Fat 1.62 Kcal.

    Proximity Amount % DV
    Water 149 g N/D
    Energy 48 Kcal N/D
    Energy 200 kJ N/D
    Protein 2.97 g 5.94%
    Total Fat (lipid) 0.18 g 0.51%
    Ash 1.82 g N/D
    Carbohydrate 11.04 g 8.49%
    Total dietary Fiber 1.8 g 4.74%
    Total Sugars 4.62 g N/D

    Minerals Amount % DV
    Calcium, Ca 41 mg 4.10%
    Iron, Fe 0.66 mg 8.25%
    Magnesium, Mg 31 mg 7.38%
    Phosphorus, P 74 mg 10.57%
    Potassium, K 561 mg 11.94%
    Sodium, Na 424 mg 28.27%
    Zinc, Zn 0.51 mg 4.64%
    Copper, Cu 0.218 mg 24.22%
    Manganese, Mn 0.234 mg 10.17%
    Selenium, Se 1.3 µg 2.36%

    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.066 mg 5.50%
    Vitamin B2 (Riboflavin) 0.033 mg 2.54%
    Vitamin B3 (Niacin) 0.644 mg 4.03%
    Vitamin B5 (Pantothenic acid) 0.264 mg 5.28%
    Vitamin B6 (Pyridoxine) 0.254 mg 19.54%
    Vitamin B9 (Folate) 20 µg 5.00%
    Folic Acid 0 µg N/D
    Folate, food 20 µg N/D
    Folate, DEF 20 µg N/D
    Choline 21.8 mg 3.96%
    Vitamin C (Ascorbic acid) 89.1 mg 99.00%
    Fat soluble Vitamins
    Vitamin A, RAE 3 µg 0.43%
    Vitamin A, IU 58 IU N/D
    Beta Carotene 35 µg N/D
    Vitamin E (alpha-tocopherol) 0.86 mg 5.73%
    Vitamin K (phylloquinone) 0.2 µg 0.17%

    Lipids Amount % DV
    Fatty acids, total saturated 0.023 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.002 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.02 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.002 g N/D
    Fatty acids, total monounsaturated 0.013 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.013 g N/D
    Fatty acids, total polyunsaturated 0.087 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.036 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.046 g N/D

    Amino Acids Amount % DV
    Tryptophan 0.018 g 4.09%
    Threonine 0.086 g 4.89%
    Isoleucine 0.137 g 8.19%
    Leucine 0.117 g 3.17%
    Lysine 0.097 g 2.90%
    Methionine 0.023 g N/D
    Cystine 0.012 g N/D
    Phenylalanine 0.068 g N/D
    Valine 0.087 g 4.12%
    Arginine 0.183 g N/D
    Histidine 0.033 g 2.68%

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:

    https://ndb.nal.usda.gov/ndb/foods/show/3410

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