Kohlrabi is undoubtedly an odd-looking vegetable, sometimes also called a German turnip. With leaves on the top, it looks like a giant green bulb, and you can eat the entire thing, either cooked or raw.
But is kohlrabi keto? Yes, it is! This peculiar-looking vegetable is undoubtedly one of the most versatile yet undervalued low-carb vegetables out there.
It takes a mere two months in temperate climate from sowing to harvest and contains about 3.5 grams of net carbs in each serving.
But there is so much more you need to know before munching on it on a keto diet. Let's delve into the world of kohlrabi to learn all you need to know about it!
Table of Contents
<div class="eb-toc-wrapper " data-headers="[{"level":2,"content":"What is Kohlrabi?","text":"What is Kohlrabi?","link":"what-is-kohlrabi"},{"level":2,"content":"Is Kohlrabi Keto Friendly?","text":"Is Kohlrabi Keto Friendly?","link":"is-kohlrabi-keto-friendly"},{"level":3,"content":"<strong>Low in Fats </strong>","text":"Low in Fats ","link":"low-in-fats"},{"level":3,"content":"<strong>Whole Food </strong>","text":"Whole Food ","link":"whole-food"},{"level":3,"content":"<strong>Minimal Processi</strong><strong>ng</strong> ","text":"Minimal Processing ","link":"minimal-processing"},{"level":2,"content":"Kohlrabi Nutritional Profile","text":"Kohlrabi Nutritional Profile","link":"kohlrabi-nutritional-profile"},{"level":2,"content":"Benefits of Kohlrabi ","text":"Benefits of Kohlrabi ","link":"benefits-of-kohlrabi"},{"level":3,"content":"<strong>Decrease In Inflammation </strong>","text":"Decrease In Inflammation ","link":"decrease-in-inflammation"},{"level":2,"content":"Keto-Friendly Kohlrabi Recipes ","text":"Keto-Friendly Kohlrabi Recipes ","link":"keto-friendly-kohlrabi-recipes"},{"level":3,"content":"<strong>Keto-Friendly Kohlrabi Noodles </strong>","text":"Keto-Friendly Kohlrabi Noodles ","link":"keto-friendly-kohlrabi-noodles"},{"level":3,"content":"<strong>Kohlrabi French Fries
Kohlrabi is an unusual, turnip-looking vegetable belonging to the cruciferous family (as do kale, cabbage, and broccoli). With a round, protruding stem and a bunch of leaves standing out from above, this vegetable resembles a celeriac, turnip, or swede (rutabaga).
The protruding stem and leaves are interestingly edible, with their raw texture offering a crunchy relish. When cooked, they turn slightly translucent and mild in taste.
This cruciferous vegetable belongs to the family of broccoli and kale and is suspected of containing compounds that can prevent cancer. Although more research is required, evidence suggests that consuming cruciferous vegetables such as kohlrabi reduces the chances of developing colon or lung cancer.
Apart from its versatility in the food industry, kohlrabi is rich in essential vitamins and minerals.
It contains 16% of the total daily value of Vitamin B6, and thus strengthens the nervous system and improves cardiovascular health.
It also contains a substantial amount – about 93% of the daily Vitamin C value – acting as an essential antioxidant that can help prevent cardiovascular disorders. It also has several vital minerals, such as potassium, calcium, phosphorus, iron, beta-carotene, and copper.
This vegetable comes in green and purple varieties, with both having similar nutritional value.
Kohlrabi can be conveniently used for making salads, juicing vegetables, and much more. It is low in fat and protein and contains a moderate carb count. However, having a low-calorie count does not necessarily make it a keto-friendly vegetable.
Is Kohlrabi Keto Friendly?
A keto diet is high in fats, low in carbs, and moderate in protein intake. It is a popular choice for those who wish to suppress their hunger, lose some weight, manage medical conditions, and keep their blood pressure in check without indulging in strenuous exercise.
This brings us to our burning question: is kohlrabi keto?
Kohlrabi is a low-carb vegetable – containing 3.5 grams of net carbs in one serving – making it a suitable plant-based keto option that is easy to fit into your daily macros.
However, you should consume it in moderation because it contains a fair amount of net carbs.
You can calculate kohlrabi's net amount of carbs by deducting the total fiber amount from the total carb count. Subtracting 3.6 grams of fiber from 6.2 grams of carbs brings the total net carb count to 2.6 grams.
Since the average size of kohlrabi is about 135 grams, each serving of this vegetable contains less than 3.5 grams or 5.59 grams of net grams in each 100-gram serving.
Therefore, although the answer to “is kohlrabi keto?” is yes, you need to keep its serving size in consideration lest you intake more carbs than your keto diet allows, which is around 20 to 30 grams of net carbs.
Let us look at a few reasons why kohlrabi is keto, provided it is consumed in moderation, and a few other crucial points you should keep in mind when incorporating it into your keto diet.
Low in Fats
Kohlrabi is low in fats, which is not desirable in an ideal keto diet. However, you can consume it by pairing and supplementing kohlrabi with keto-friendly foods rich in healthy fats.
Consuming a fair amount of fats is crucial on a keto diet as your body uses fat as an energy source in the absence of carbs. Some common examples of healthy and keto-friendly fat sources are MCT oil, virgin olive oil, and grass-fed butter.
Whole Food
Kohlrabi is a whole food, meaning that it is packed with essential nutrients. This makes it a staple of a keto diet.
Whole foods also lower the chances of type 2 diabetes, cancer, and heart disease, allowing you to lose weight while improving your overall health.
Minimal Processing
Kohlrabi is minimally processed and is free of toxic ingredients such as food additives, non-keto sweeteners, and highly refined oils, allowing healthy weight loss.
Kohlrabi Nutritional Profile
According to statistics by the USDA, the nutritional profile of one serving – or one cup – of kohlrabi is as follows:
Total Carbs
8.4 grams
Calories
36
Net Carbs
3.5 grams
Fat
0.1 grams
Protein
2.3 grams
Fiber
4.9 grams
Benefits of Kohlrabi
Kohlrabi boasts several health benefits. It is a highly nutritious antioxidant that helps safeguard the body from external toxins and plays a vital role in promoting immune health, wound healing, and iron absorption.
Let us look at a few benefits of consuming kohlrabi.
Contains Vitamin B6
Kohlrabi is rich in Vitamin B6, which helps promote red blood cell production, immune health, and protein metabolism.
Rich In Potassium
Kohlrabi is abundant in potassium, which is crucial for fluid balance and cardiovascular health.
Rich In Fiber
Kohlrabi is abundant in fiber, which promotes nutrient absorption and slows down digestion. It also prevents constipation by softening stool and has other positive impacts on the body, making it desirable for a keto diet.
Rich In Minerals
Kohlrabi is rich in vital minerals, including phosphorus, copper, iron, potassium, calcium, and manganese.
Potassium is vital for normal body fluid and cell functioning to ensure the normal functioning of the muscles and control heart rate. A potassium-rich diet can also keep blood pressure in check. Manganese regulates blood sugar levels and functions as a cofactor for the antioxidant enzymes.
Calcium keeps the bones healthy and strong and safeguards the body from harmful external factors. Since kohlrabi contains an abundance of all these minerals, it is helpful to keep the body healthy and satisfy its nutritional requirements.
Decrease In Inflammation
Research shows kohlrabi to be an anti-inflammatory vegetable that can relieve inflammation and pain in swollen joints and reduce the risk of illnesses such as obesity, arthritis, inflammatory bowel diseases, and others.
Keto-Friendly Kohlrabi Recipes
Keto-Friendly Kohlrabi Noodles
Ingredients
Kohlrabi Noodles
1 ten ounce package
Arugula
1 cup
Olive Oil
¼ cup
Italian Seasoning
2 tablespoons
Garlic
1 clove
Salt
¼ teaspoon
Pepper
¼ teaspoon
Parmesan
1/3 cup, sliced
Chopped Kale
1 cup
Tri-colored Baby Carrots
Optional
Instructions
The first step in making keto-friendly, low-carb kohlrabi noodles is prepping the noodles. You can either buy pre-made spiralized kohlrabi noodles and cook them according to the package instructions or spiralize your own noodles. You can do the latter by cutting the top green part of the kohlrabi, peeling it, and spiralizing it with a spiralizer.
The pre-made kohlrabi noodles packaged in a bag are typically steamable in the microwave in the bag they come in. If you choose to make your own kohlrabi noodles, you can steam them lightly before continuing with the recipe to make the flavor milder.
Place the Italian seasoning, arugula, salt, pepper, olive oil, and garlic in a blender and mix everything together in a blender or food processor.
Thoroughly wash and chop the kale, and put it aside. Do the same for the baby carrots: wash and slice them into thin slices. Cut the parmesan cheese similarly or in long thin pieces.
Place the prepared noodles into a big serving bowl or individual bowls, and top them with the pesto you just made. Make sure to toss the noodles to spread the pesto evenly.
Top them with the sliced kale, carrots, and parmesan cheese, and serve immediately!
Kohlrabi French Fries
Ingredients
Kohlrabi
3, large
Beef or any other fat
Enough to fill your frying apparatus appropriately
Salt
To taste
Recipe
Peel the kohlrabi evenly and liberally, especially if you bought larger ones. The large-sized kohlrabi tends to be woody under the skin, and it is advisable to cut that portion as it isn't good to eat. You can also buy more than three kohlrabies for this reason.
Cut the peeled vegetable into 3/8″ to 1/2″ fries and put them aside.
Take a frying apparatus of your choice and fill it with beef fat, oil, or any other keto-friendly option. Heat it to about 335 degrees using a fry thermometer. Although the temperature may seem low, ensure you do not exceed this limit, as kohlrabi browns quickly. Keeping the temperature down can help you cook it evenly until the exterior is golden brown and fit to eat.
Fry small batches of kohlrabi, starting with the smallest batch. Since kohlrabi contains more water content than a potato, your oil may bubble up more than usual.
Take a plate covered with paper towels and place the fries there. Salt them according to your taste and serve them immediately, as their crispiness can quickly turn into sogginess because of the high moisture content.
Alternatives For Kohlrabi
If you think kohlrabi is not the right option for you, or are just looking for other keto-friendly vegetable options, here are a few for you:
Asparagus
Net Carb Count: 2.5 grams per 100 grams
Bean Sprouts
Net Carb Count:4 grams per 100 grams
Broccoli
Net Carb Count: 4 grams per 100 grams
Carrots
Net Carb Count: 7 grams per 100 grams
Brussel Sprouts
Net Carb Count: 5 grams per 100 grams
Cabbage
Net Carb Count: 4 grams per 100 grams
Celeriac
Net Carb Count: 4 grams per 100 grams
Cauliflower
Net Carb Count: 3 grams per 100 grams
Fennel
Net Carb Count: 4 grams per 100 grams
Celery
Net Carb Count: 1.5 grams per 100 grams
Green Beans
Net Carb Count: 5 grams per 100 grams
Courgette
Net Carb Count: 3.5 grams per 100 grams
Wrapping Up
Kohlrabi is a suitable addition to your low-carb keto diet and is rich in essential vitamins, minerals, and nutrients that can help keep you healthy and fit.
Now that you know the answer to “is kohlrabi keto friendly?” it is time you add it to your grocery list the next time you go keto shopping!
Once you are done enjoying some delicious, healthy, and keto-friendly kohlrabi recipes, make sure you come back for more helpful keto diet tips and tricks!
Please click on one of the links below to learn more about keto friendly foods:
