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Is Kohlrabi Keto-Friendly?

Kohlrabi on a kitchen counter

Welcome, fellow health connoisseur, to this detailed exploration responding to the question, "Is Kohlrabi Keto-Friendly?" If you're venturing down the exciting path of the ketogenic diet, finding those perfect low-carb companions is as vital as it is intriguing.

Today, we shine the spotlight on the bulbous, alien-like beauty - Kohlrabi.

This cruciferous vegetable may seem like an unlikely hero in a keto diet, but as we journey through the layers of facts, you'll discover its bona fide keto-compatibility, myriad health benefits, versatility in the keto kitchen, and even its capable substitutes in the keto cosmos.

All aboard the Kohlrabi x Keto express, folks – it's time to begin our culinary and nutritional exploration!


  • Kohlrabi is indeed keto-friendly, packing health benefits and culinary versatility in an intriguing bulbous package!
  • Apart from its low net-carb profile, Kohlrabi boasts an impressive nutritional density, rich in essential vitamins, minerals, and dietary fiber.
  • Discover how to creatively integrate Kohlrabi into your keto diet further down the line!

Is Kohlrabi Keto-Friendly?

Let's cut to the chase, my fellow keto warriors - is kohlrabi keto-friendly? Drumroll, please... Yes! Kohlrabi is indeed a vegetable that you can cozy up to on your keto journey. And it's not just friendly – it's practically your next-door neighbor. With its low carbohydrate content, it’s an ideal companion for low-carb enthusiasts like us.

What sets kohlrabi apart is its low carbohydrate density. One hundred grams of this cruciferous dynamo comes in at a lean 2.6g of net carbs. You read that right - just 2.6g, making it an ideal fit for a diet that often recommends maintaining a daily total of fewer than 20-50g of net carbs.

But what is a net carb? It's essentially the total carbohydrates in a food, minus the fiber content. It’s our body's usable carbohydrates, fueling us up without playing games with our sugar levels.

So kohlrabi not only brings nutritious vitamins and minerals to the table but does so without loading up on those pesky carbs. I'm all for indulging in foods that love us back, and Kohlrabi seems to be playing for our team, wouldn't you agree?

Can Kohlrabi be Incorporated into a Strict Keto Diet?

Now that we've established Kohlrabi's keto-friendly status, let's dig a bit more into how this brassica gem fits into a strict ketogenic diet. Staying on a tight leash of carb intake can be challenging, sometimes even feeling like a high-wire balancing act. But worry not, fellow keto enthusiasts, we're in this together, and as I always say, knowledge is your best kitchen tool!

Strict keto typically recommends a daily net carb intake between 20-50 grams. Now, let's take a look at our trusty partner, kohlrabi. With only 2.6g net carbs per 100g, you'd have to consume an impractical amount of kohlrabi to be anywhere near breaching your upper carb threshold. So, as far as vegetables go, kohlrabi is a safe harbor in the stormy sea of hidden carbs.

Now, let's talk about balance, a vital aspect of any sustainable diet. Even within the confines of strict keto, it's essential to maintain a broad spectrum of nutrients. And this is where kohlrabi shines brighter - it's not just low-carb, it also brings along a suitcase packed with vitamins and minerals, making it an essential on your keto grocery list.

But here's a word to the wise. While kohlrabi is keto-friendly, the key to sustaining ketosis is monitoring your overall carb intake, considering all your meals and snacks throughout the day. There are numerous online tools and apps to track your dietary intake and ensure you're not unknowingly stepping over the carb line. Get savvy with one of these trackers, and you'll be able to welcome kohlrabi onto your plate without sacrificing ketosis.

Delving into the Carbohydrate Content of Kohlrabi

Let's swan dive into the carbohydrate content of kohlrabi, shall we? As the marquee headliner of this guide, it's no surprise that the carb count in this vegetable has sparked significant interest. After all, when you're living the keto lifestyle, carbs become more than just a number on nutrition labels – they're a daily currency that you spend wisely.

Structure-wise, carbohydrates in our food come bundled with dietary fiber. The total carbs you see on a nutrition label is a sum of both. But here's the thing – not all carbs affect our bodies the same. Dietary fiber, a form of carbohydrate, actually bypasses digestion and doesn't impact blood sugar or ketosis. So, when we talk about 'net carbs', we're essentially stripping away the fiber from total carbs. In other words, net carbs = total carbs - fiber. This figure represents the carbs in food that your body can digest and convert into glucose.

Now, back to our green friend, kohlrabi. This vegetable clocks in with a total of 6.2g carbs per 100g. But, as we've learned, we’re not just interested in the total count. Lessen the dietary fiber content (3.6g), and what do you get? Only 2.6g of net carbs per 100g of kohlrabi. This means that even if you were to consume a whole 200g serving of kohlrabi (size of an average kohlrabi bulb), you're looking at a mere 5.2g of net carbs.

You see, 'eating your greens' on a keto diet doesn't mean you've got to universally shun all vegetables. Quite the opposite! With the correct knowledge and mindful choices, vegetables like kohlrabi can fit seamlessly into even the strictest low-carb regimen. So, rest easy - your keto journey can still be splashed with culinary colors and nutrient-rich foods.

Nutritional Snapshot of Kohlrabi

Kohlrabi is a nutritional powerhouse, offering a diverse profile of micronutrients and macronutrients as displayed in a 100g report. One significant aspect of Kohlrabi is its low net carb content of 2.6g, promising to the Keto dieters.

Further, it contains a relatively high amount of dietary fiber, 3.6g per 100g serving, assisting in digestion while keeping net carbs low. It's noted for its minimal total fats (0.1g) and protein content (1.7g), painting a clear picture of Kohlrabi as a primarily carbohydrate-oriented vegetable that fits well within low-fat dietary schemes.

On the micronutrient scale, Kohlrabi stands out for its high vitamin C content (62.0mg), surpassing most other vegetables in this regard, which can aid in boosting immunity. The vegetable also contains significant amounts of Potassium (350.0mg), beneficial in maintaining heart health and metabolic processes, and traces of other essential minerals like Calcium, Magnesium, and Phosphorus.

With the presence of various vitamins like A, B-6, E, and K1, Kohlrabi extends its nutritional goodness, contributing to skin health, cognitive function, cell protection, and blood clotting, respectively.

Diving deeper into its nutrient makeup, Kohlrabi has traces of essential amino acids like Leucine and Methionine alongside a negligible amount of fatty acids, an essential component for maintaining optimal health.

Nutrient NameAmount and Unit per 100g
Net Carbs2.6g
Carbohydrate, by difference6.2g
Fiber, total dietary3.6g
Total fats0.1g
Sodium, Na20.0mg
Potassium, K350.0mg
Magnesium, Mg19.0mg
Calcium, Ca24.0mg
Vitamin A2.0ug
Vitamin B-60.15mg
Vitamin C, total ascorbic acid62.0mg
Vitamin E (alpha-tocopherol)0.48mg
Vitamin K10.1ug
Copper, Cu0.13mg
Iron, Fe0.4mg
Phosphorus, P46.0mg
Selenium, Se0.7ug
Zinc, Zn0.03mg
Manganese, Mn0.14mg
Pantothenic acid0.16mg
Folate, total16.0ug
Choline, total12.3mg
Fatty acids, total saturated0.01g
Fatty acids, total monounsaturated0.01g
Fatty acids, total polyunsaturated0.05g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Kohlrabi on a Keto Diet

Just as kohlrabi can tick the box for the 'low-carb' requisite of a keto diet, it's also worth noting the health benefits this vegetable can bring to your plate. Truth is, kohlrabi is a powerhouse of nutrients, and its inclusion in your diet can offer numerous health benefits, which just get amplified when you're on a low-carb, high-fat diet like keto. Let's unpack what's inside that kohlrabi bulb!

Kohlrabi impresses straight off the bat with an attractive nutritional resume. It's a good source of dietary fiber, which, despite not counting towards net carbs, plays a crucial role in digestion and maintaining a healthy gut. Beyond this, it's a natural multivitamin - rich in Vitamins A, C, and K, and B-complex. Each of these vitamins plays fundamental roles in our bodies, from supporting eye health to strengthening our immune system, synthesizing neurotransmitters to aiding in clotting blood.

But don't close that nutritional jewel box just yet - kohlrabi also boasts a decent content of calcium, potassium, and iron. These minerals participate in various bodily functions, such as ensuring proper muscle function, maintaining regular heartbeat, forming hemoglobin, and strengthening bones.

Add in a sprinkle of antioxidants, and kohlrabi morphs into a fully-fledged superfood-in-disguise. We know antioxidants are our body's bouncers, protecting us from free radical damage and inflammation. These properties tie in beautifully with a keto regimen that inherently posits an anti-inflammatory approach due to its shift towards burning fat for fuel.

But remember, food is not just fuel; it's pleasure, it's culture, it's therapeutic. With its unique mild and sweet flavor, prepping up a kohlrabi dish can be a delightful culinary adventure. Besides, this dynamite of nutrition can be enjoyed both raw and cooked, fitting conveniently into your keto meal plan.

Incorporating Kohlrabi into Your Keto Meal Plan

Now that we've established the keto compatibility and health benefits of kohlrabi, the next fun part is integrating this nutritious veggie into your everyday keto menu. If you're new to this cruciferous vegetable, even its alien-like shape might seem intimidating, but fret not! It's more versatile and easy to prepare than you might think.

First thing's first, don't let that bulbous form scare you off! Preparation is as easy as peeling the skin (much like an apple), and you're left with a fresh, crisp interior ready for your culinary creativity. Kudos to its mild yet slightly sweet flavor, kohlrabi can be incorporated into a wide array of dishes.

Are you a salad fan? Cut kohlrabi into sticks or grate it, and you've got an awesome crunchy addition to your colourful keto-friendly salads. It pairs well with creamy dressings and other keto superstars like avocado, greek olives, sunflower seeds, and goats' cheese.

For those of us who love a comforting soup, kohlrabi is your companion. Dice it up, and throw it into your chicken or vegetable broth, and let it simmer away. Top it with some freshly ground pepper and a dash of cream, and whoosh! You've got a hearty, low-carb, keto-friendly soup that soothes the soul.

Kohlrabi also shines as a baked or roasted side dish. Slice it thin, drizzle with olive oil, sprinkle some sea salt, and into the oven it goes. Oh, and get a little wild – sprinkle some parmesan on top for that golden finishing touch.

And steak lovers, rejoice! How about a kohlrabi steak for a change? Yes, you heard it right. Thick kohlrabi slices, seasoned with spices, and given the skillet treatment can transform this humble veggie into a keto-friendly centerpiece that'll leave you smacking your lips.

With these ideas, incorporating kohlrabi into your keto diet is only limited by your imagination!

Keto-Compatible Alternatives for Kohlrabi

While kohlrabi is a solid choice for keto enthusiasts, it's always helpful to know a few alternatives – you know, for those days when you want to shake things up a little or simply can't find your beloved kohlrabi at your local grocery store. So, let's explore some other keto-friendly veggies you can turn to when the situation calls.

First up is cauliflower, a familiar face and a keto darling due to its versatility and a similarly low carb count of approximately 3g net carbs per 100g. It's also noted for its rich content of vitamins C and K. You can substitute kohlrabi with cauliflower in soups, salads, or even some adventurous cauliflower rice.

Next, we have the stunningly vibrant beetroot that can serve as an alternative, especially in raw salads or low-carb juice. But note, beetroot houses slightly more net carbs, around 7g per 100g. If you're running on a strict carb budget, ensure to portion it accordingly.

Broccoli is another alternative with a comparative carb count to kohlrabi – 4.04g net carbs per 100g. Its high vitamin C and fiber content, along with the added bonus of proteins, help it stand toe-to-toe with kohlrabi nutritionally. Broccoli can easily replace kohlrabi in most hot dishes, such as stir-fries or even baked goodies.

No discussion about kohlrabi substitutes can be complete without mentioning its cousin, cabbage. With roughly 3g net carbs per 100g, cabbage is extremely keto-friendly. It fits seamlessly into many hot dishes and can be a fantastic alternative when it comes to fermented foods.

Remember, diverse and colorful food choices tend to provide a broad spectrum of nutrients. While kohlrabi is a brilliant low-carb, nutrient-dense vegetable, these alternatives offer variety and pack their own nutritional punches.

Concluding Thoughts on Kohlrabi and Keto

As we lower the curtain on our deep dive into kohlrabi and its place within keto, let's circle back to the highlights of our journey. We've unveiled that kohlrabi, with its impressive low net carbs and rich nutrient profile, is not just a keto-compatible veggie, but a star player in the world of health foods. It's a testament to the fact that keto is not merely a low-carb diet, but a way to nourish your body with quality foods.

Kohlrabi manages to hit that sweet spot of being delicious, versatile, and copious in health benefits. Its gift of dietary fiber, essential vitamins, vital minerals, and antioxidants makes it a remarkable addition to any diet, keto or not. This rare combination makes kohlrabi an integral part of a balanced, sustainable keto journey.

One thing we hope you take away from this exploration is that incorporating kohlrabi into your diet should not just be about adhering to your carb limit, but also about embracing the array of health benefits and culinary delights it can offer.

As your culinary creativity flows, don't forget to toy around with the idea of fermenting kohlrabi. Yes, you heard it right. Fermentation can ramp up its nutritional benefits even farther due to the probiotics, and it's a splendid way to extend its shelf life, too. So, embark on this gourmet adventure - pickle kohlrabi or make a batch of kohlrabi sauerkraut.

In conclusion, our message is clear, and it's as green as a fresh kohlrabi bulb - Keep calm, and Keto on with Kohlrabi! As you experiment with this intriguing veggie, we're certain you'll discover many more layers to its appeal. There's no limit to the exciting, healthy, and keto-compatible dishes one can whip up in the kitchen with a vibrant, bountiful vegetable at hand!

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Kohlrabi contains approximately 3-5g of net carbs per 100g, which makes it suitable for a standard keto diet.

While the bulb is the most commonly consumed part and is very much keto-friendly, the leaves are also edible and keto-compatible. They can be cooked like collard greens or incorporated into salads.