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Is Kohlrabi Green Keto-Friendly?

Kohlrabi Green on a kitchen counter

As you embark on your ketogenic dietary journey, you may find yourself asking, 'Is Kohlrabi Green Keto-Friendly?' The answer is a resounding yes.

This cruciferous vegetable, scientifically known as Brassica oleracea, carries a wealth of nutritional benefits and fits brilliantly into the low-carb structure of a keto lifestyle.

Throughout this comprehensive analysis, we unfold Kohlrabi Green's health implications and discuss captivating ways to incorporate it into a ketogenic diet.

From its array of essential nutrients and overall health benefits to diverse and delightful culinary uses, Kohlrabi Green deserves a spotlight in any well-rounded keto meal plan.

We also shed light on some less-explored aspects like the consequent keto-compatible alternatives, offering insights into how you can bring diversity to your diet without compromising your keto guidelines.

Keep reading, and let's unlock all the secrets Kohlrabi Green has to offer, together.


  • Yes, Kohlrabi Green is Keto-friendly! It's a nutrient-packed, low-carb cruciferous vegetable that can easily fit into your ketogenic lifestyle.
  • Kohlrabi Green is rich in fiber, potent antioxidants, and Vitamin C, contributing to various aspects of health while aligning with the principles of a keto diet.
  • We've explored diverse and delectable ways to include this versatile vegetable into your keto meal plan as well as practical low-carb alternatives.

Is Kohlrabi Green Keto-Friendly?

Kohlrabi Green, often simply referred to as Kohlrabi, does indeed have characteristics that can align it with a ketogenic (keto) dietary plan. This is due to its particular macronutrient composition, which is an essential factor when considering any food for a keto dietary pattern.

Firstly, let's look at the carbohydrate content, as a keto diet is fundamentally very low in carbs. A 100g serving of Kohlrabi contains around 6g of carbohydrates, which makes up only about 2% of its total weight. This makes it relatively low in carbohydrates when compared to other vegetables, such as potatoes or carrots, suitable for a keto diet where daily carb intake is typically kept to under 50g.

Additionally, Kohlrabi is high in fiber – a type of carbohydrate that is indigestible and hence does not increase blood sugar levels. This is an important attribute to consider, since maintaining steady blood glucose levels is one of the principles of a keto diet. Adding this vegetable to meals can contribute to a feeling of fullness without significantly increasing carbohydrate intake, thus keeping daily total net carb count low.

Moreover, focusing on the other macronutrients, Kohlrabi also contains small amounts of protein and practically zero fat. While a keto diet is typically high in fats and moderate in proteins, incorporating low-fat, low-carb foods like Kohlrabi could provide nutritional balance. Especially, due to its offering of essential vitamins and minerals without substantial carb additions could potentially make it a keto-friendly option.

However, it's also important to consider how Kohlrabi is prepared: boiling, roasting, or frying can alter its nutritional content, and what it's served with can substantially increase the meal's total carbohydrate content. Therefore, while Kohlrabi Green fits the macronutrient profile of a keto diet, care should be taken with its cooking method and accompaniments to maintain this compatibility.

Can Kohlrabi Green be Incorporated into a Strict Keto Diet?

Certainly, Kohlrabi Green, like its other variants, falls under the umbrella of lower-carb vegetables, which can be incorporated into a strict keto diet, given certain considerations.

The guiding principle of a strict keto diet is to achieve and uphold a state of ketosis - a metabolic process in which the body uses fat, instead of carbohydrates, for energy. Ketosis typically takes place when the daily dietary carbohydrate intake is restricted to around 20-50g. Considering that a 100g serving of Kohlrabi Green contains around 6g of carbohydrates, it could be a fitting inclusion to a strict keto diet. However, it's of paramount importance to adhere to appropriate portion sizes to avoid exceeding the daily carb limit.

Balance and variety are paramount in any diet. While Kohlrabi Green is potentially agreeable with the strict keto guidelines, it's also critical to pair it with other nutrient-dense foods that provide adequate amounts of fat and moderate amounts of protein, which are integral to a keto diet. Try incorporating Kohlrabi Green with fatty foods like avocados, olive oil or fatty cuts of meat to maintain the ideal macronutrient distribution.

Incorporating Kohlrabi Green into a strict keto diet requires attentiveness to the total daily carbohydrate intake. Tools like nutrition trackers or apps can be useful resources in this endeavor. Not only do they allow you to keep track of macro and micronutrient consumption, but they can also help ensure that total daily carb intake aligns with the upper limit allowed in a strict keto diet. Remember, it's not just about counting Kohlrabi's carb content, but also about monitoring the net carbs from all foods consumed throughout the day.

It's also noteworthy that cooking methods can impact the way foods react within our bodies and affect their nutritional values. When incorporating Kohlrabi Green into a keto meal plan, opt for methods like steaming or sautéing in a healthy fat like olive oil while avoiding accompaniments that are high in carbohydrates.

In summary, with mindful portion control, balanced meal composition, and diligent tracking, Kohlrabi Green can effectively find its place within a strict keto diet without disrupting ketosis.

Delving into the Carbohydrate Content of Kohlrabi Green

Understanding the carbohydrate content of Kohlrabi Green requires taking into account two types of carbs that it contains - digestible (simple and complex) carbohydrates and indigestible fibers.

A 100g serving of Kohlrabi Green contains around 6g of total carbohydrates. At first glance, one might assume that all these carbs could be absorbed into the bloodstream and therefore contribute to the overall carbohydrate intake. But this isn't the case. Of these 6g of carbohydrates, 3.6g are dietary fibers.

This is where the concept of 'net carbs' comes into play, a crucial component for individuals on a keto diet. Net carbs are determined by subtracting the grams of fiber (and sometimes sugar alcohols, if any) from the total carbohydrates in a food item. Dietary fibers are carbohydrates that your body can't digest, hence they don't raise blood sugar levels and are not countered towards your daily carb intake.

In the case of Kohlrabi Green, if you consume a 100g serving, you'd subtract the 3.6g of fiber from the total 6g of carbohydrates to get 2.4g of net carbs. This is the amount that would be taken into account while calculating your carbohydrate intake for the day.

To give a concrete example, let’s imagine a dinner plate where you've served 200g of Kohlrabi Green - double the aforementioned serving. Total carbohydrates in this serving would be approximately 12g, and fibers would add up to roughly 7.2g. Following the formula for net carbs, you'd be left with 4.8g net carbs.

Nutritional Snapshot of Kohlrabi Green

In a single 100g serving of Kohlrabi Green, which equates roughly to one cup of raw, chopped Kohlrabi, there is a wealth of nutritional content. Let's delve into the nutrient profile of this unique vegetable and explore its contribution to a healthy diet.

Macro and micronutrients are both vital for our bodies, though in different quantities. Taking a look at the carbohydrates, fats, and protein, which are the macronutrients, we find that Kohlrabi Green is predominantly water, constituting 92.18g of its weight. It also contains a minimal amount of total fats, roughly about 0.1g, and a 1.28g protein per 100g serving.

When it comes to carbohydrates, as we discussed earlier, it contains 6g per 100g. Yet, the indigestible fibers make up a significant portion of this, about 2.5g, which subtracts from the total carbs in relation to a keto diet.

But it's not just about the macronutrients. Kohlrabi Green also packs an impressive array of vitamins and minerals. Of particular note is its rich supply of Vitamin C (total ascorbic acid), providing 36.6mg per 100g serving. Vitamin C is a potent antioxidant essential for skin health and immune function.

It's also worth noting its content of Vitamin K1, amounting to 76.0ug per 100g serving. This nutrient is crucial for the process of blood clotting and may aid in maintaining bone health.

Kohlrabi Green also contains substantial amounts of essential minerals, including Potassium, at 170.0 mg; Calcium, with 40 mg; and Magnesium, at 12mg per 100g serving. These elements play a major role in maintaining heart health, bone health, and metabolic functions.

The vegetable also includes various amino acids – the building blocks of proteins. The presence of these essential amino acids shows that while low in protein, the protein it does have is thoughtfully made up, covering a sweep of essential amino acids, including Threonine, Isoleucine, Leucine, Methionine, Lysine, Tyrosine, Valine, Phenylalanine and more.

Finally, the presence of dietary fiber deserves another mention. Not only does it help lower the net carbs, but it also acts as a prebiotic, feeding beneficial gut bacteria, which contributes extensively to overall health and well-being.

Nutrient NameAmount and Unit per 100g
Threonine 0.035 g
Total fats 0.1 g
Isoleucine 0.03 g
Methionine 0.012 g
Leucine 0.041 g
Water 92.18 g
Histidine 0.022 g
Lysine 0.044 g
Tyrosine 0.019 g
Calories 25.0 kcal
Fatty acids, total saturated 0.034 g
Cystine 0.011 g
Glutamic acid 0.294 g
Fatty acids, total monounsaturated 0.017 g
Protein 1.28 g
Tryptophan 0.011 g
Valine 0.042 g
Aspartic acid 0.122 g
Phenylalanine 0.032 g
Arginine 0.075 g
Glycine 0.03 g
Fatty acids, total polyunsaturated 0.017 g
Serine 0.053 g
Alanine 0.042 g
Proline 0.048 g
Vitamin C, total ascorbic acid 36.6 mg
Vitamin E (alpha-tocopherol) 0.15 mg
Vitamin A 5.0 ug
Copper, Cu 0.019 mg
Pantothenic acid 0.212 mg
Thiamin 0.061 mg
Phosphorus, P 26.0 mg
Selenium, Se 0.3 ug
Vitamin K1 76.0 ug
Choline, total 10.7 mg
Magnesium, Mg 12.0 mg
Potassium, K 170.0 mg
Folate, total 43.0 ug
Zinc, Zn 0.18 mg
Calcium, Ca 40.0 mg
Vitamin B-6 0.124 mg
Riboflavin 0.04 mg
Iron, Fe 0.47 mg
Niacin 0.234 mg
Manganese, Mn 0.16 mg
Beta-carotene 42.0 ug
Betaine 0.4 mg
Lutein + zeaxanthin 30.0 ug
Sodium, Na 18.0 mg
Fluoride, F 1.0 ug
Fiber, total dietary 2.5 g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Kohlrabi Green' was not found in FoodData Central, so nutritional data for 'Cabbage' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Kohlrabi Green on a Keto Diet

Kohlrabi Green, known scientifically as Brassica oleracea, provides a variety of potential health benefits when integrated into a ketogenic diet, often referred to as a 'keto' diet. It's important to understand that while both Kohlrabi and a ketogenic diet offer certain health benefits, they are not guaranteed solutions to health problems and their effectiveness can vary from person to person.

Primary amongst these potential benefits are the vast array of vital nutrients that Kohlrabi Green provides. As a form of cruciferous vegetable, Kohlrabi Green and its family of plants have been extensively researched for their health-supporting qualities. They are renowned for their high levels of beneficial antioxidants and phytochemicals, including glucosinolates. Glucosinolates are plant compounds that possess potent antioxidant activity, and play a role in helping our body's natural detoxification processes.

Additionally, Kohlrabi Green is rich in dietary fiber. The fiber in Kohlrabi can contribute positively to digestive health, acting as a natural bulk-forming agent which can help to maintain regular bowel movements. Regular consumption of dietary fiber is widely recognized for its role in supporting a healthy gut microbiome, integral for overall health.

Another key nutrient found in abundance in Kohlrabi Green is Vitamin C. This revered vitamin acts as a potent antioxidant, contributing to the protection of our cells against harmful free radicals - unstable molecules that can cause oxidative stress and inflammation within the body.

When combined with a ketogenic, or 'keto', diet, these nutrients supplement the diet's inherent health benefits. A ketogenic diet - a high-fat, moderate protein, and very low carbohydrate diet - can contribute to improving metabolic health by inducing a state of ketosis, where the body shifts its energy source from glucose to ketones. While Kohlrabi Green is naturally low in carbohydrates, making it an excellent choice for individuals on a ketogenic diet, its high nutrient content may help to counterbalance the reduced intake of certain nutrients often associated with such a diet.

Connecting the properties of Kohlrabi Green to the inherent benefits of a ketogenic diet, it's important to note that this vegetable is naturally low in net carbohydrates (total carbs minus fiber), which aligns nicely with the low-carb philosophy of a keto diet. Additionally, the fiber in Kohlrabi Green may help manage the potentially disruptive gastrointestinal effects that can sometimes occur when starting a keto diet.

Artfully Incorporating Kohlrabi Green into Your Keto Meal Plan

Incorporating Kohlrabi Green into a ketogenic meal plan is not only a delicious choice, but it can supplement the already inherent health benefits of a keto-friendly diet, thanks to its rich nutritional profile. It's imperative, however, to be mindful of your portions and maintain a balanced diet by including other low-carb foods. With a few creative ideas, integrating this cruciferous vegetable in your meals can be both enjoyable and beneficial.

One practical tip for adding Kohlrabi Green to your diet is by using it as an alternative to starchier vegetables. For example, instead of using potatoes in a gratin, try kohlrabi. Its natural sweetness and slight crunchiness offer a unique twist to classic dishes. Roasted Kohlrabi, spiced with olive oil and your favorite herbs, can make a comforting side dish.

Kohlrabi Green can also be eaten raw. Take advantage of its crisp texture and mild flavor by incorporating thin slices into your salads. Paired with a creamy dressing and other crunchy low-carb greens, this salad could be a refreshing addition to your meal plan.

Let's explore a couple of unique and tasty recipes that put Kohlrabi Green center stage in a keto-friendly meal:

  1. Kohlrabi Green Soup: Start by sauteing onions and garlic in butter. Add peeled and chopped Kohlrabi, followed by chicken or vegetable broth, and let it simmer until the kohlrabi is soft. Finally, blend the mixture for a creamy, comforting, low-carb soup. Add a dollop of sour cream and a sprinkle of fresh herbs for an extra layer of flavor.
  2. Stuffed Kohlrabi Green: Hollow out the kohlrabi and fill with your choice of keto-friendly ingredients like ground meat, cheese, peppers, or mushrooms, and bake it. This makes for a hearty and delicious meal that is not only pleasing to the eye, but also nourishes your body.

As important as it is to enjoy the foods we consume, maintaining portion control is key. Even though Kohlrabi Green is a low-carb food, consuming it in excess might lead to an undesired increase in the daily total carb count. Hence, balancing Kohlrabi Green with other low-carb foods and a variety of proteins and healthy fats can bring diversity and balance to your meals.

Keto-Compatible Alternatives for Kohlrabi Green

If for any reason you are unable to incorporate Kohlrabi Green into your ketogenic diet or wish to diversify your meals, there exist a variety of low-carb, keto-compatible, and nutrient-packed alternatives. To provide variety in your menu while still maintaining your ketogenic diet principles, vegetables like broccoli, cauliflower, and zucchinis make for suitable Kohlrabi Green substitutes.

Broccoli is a cruciferous vegetable like Kohlrabi Green and has a similar texture when cooked. It makes a great alternative because it's not only rich in fiber but also comes packed with Vitamin C and K. Just like Kohlrabi, broccoli can be used in a gratin or in soups. Roasting it provides a depth of flavor that complements the richness of a keto diet.

Cauliflower, another cousin from the cruciferous family, is an excellent Kohlrabi substitute. Its versatile nature has made it a popular choice in keto cooking. Consider using cauliflower in place of Kohlrabi to prepare a creamy soup. To do this, replace the kohlrabi in the soup recipe with cauliflower, and follow the recipe as is.

On the other hand, if you're looking for alternatives that mimic the crunchy texture of raw Kohlrabi Green in salads, then zucchini could be an ideal choice. This vegetable can be thinly sliced or spiraled to create a refreshing salad, similar to the way you would use raw Kohlrabi.

If we compare the nutritional profiles of these vegetables, all of them are high in fiber, which can aid in digestion, and are rich in various vitamins and minerals contributing to overall wellness. However, their carbohydrate content differs slightly, with Kohlrabi Green being the lowest, followed by broccoli, zucchini, then cauliflower. But most crucially, all these alternatives fall under the low-carb category, aligning well with the principles of a ketogenic diet.

Concluding Thoughts on Kohlrabi Green and Keto

Throughout our exploration of Kohlrabi Green as a viable component of a ketogenic meal plan, we have noted its rich array of nutrients, health-enhancing properties, and compatibility with the low-carb, keto dietary lifestyle. Key nutrients, such as robust fiber content, high antioxidant levels, and a wealth of Vitamin C, place this cruciferous vegetable as a beneficial addition to your ketogenic meals.

The versatility of Kohlrabi Green in the kitchen cannot be overlooked. From being a satisfying, crunchy component in fresh salads to a delicious base for a comforting and creamy soup or an excellent alternative to starchier vegetables in gratins - it indeed offers diverse ways to bring extra flavor and health to your table. It's certainly worth experimenting with Kohlrabi Green in your meal rotation to best integrate these benefits into your keto-friendly diet.

However, the pursuit of a varied diet is one of the cornerstones of good nutrition. To this end, we also explored multiple alternatives such as broccoli, cauliflower, and zucchini, which can sub in for Kohlrabi Green when you want to mix things up. Each alternative contributes unique flavors and an array of nutrients, further enhancing the diversity of your meal plan.

One unique idea we didn't cover, which might enhance your culinary adventures even further, is considering Kohlrabi Green in its fermented form - as sauerkraut. A traditional food with probiotic benefits, kohlrabi sauerkraut could be a flavorful addition to your keto-friendly food list.

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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.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Kohlrabi Green is a type of vegetable that belongs to the Brassica family, which also includes broccoli, cabbage, and cauliflower. It has a rich source of fiber, vitamin C, potassium, and several other nutrients important for body functions.

Yes, Kohlrabi Green is keto-friendly. Its low carbohydrate content makes it suitable for a ketogenic diet, a type of diet that emphasizes on high-fat, adequate protein, and minimal carb intake.

Due to its low carb content and high fiber levels, Kohlrabi Green is an excellent addition to a ketogenic diet. The fiber aids in digestion while keeping overall carbohydrate intake minimal, essential for maintaining ketosis.

Net carbohydrate content varies minimally across different Kohlrabi Green variations. This makes all variants suitable for a ketogenic diet.

Kohlrabi Green is rich in vitamin C, dietary fiber, and potassium. These nutrients are beneficial for general health and can be particularly useful in maintaining electrolyte balance in a ketogenic diet, which tends to be lower in these nutrients.

Kohlrabi Green can be consumed raw, roasted, or sauteed. Whichever way you prepare it, it retains most of its nutrients and can complement any ketogenic dish beautifully.