Is Kohlrabi Keto?(Facts, Nutrition, Benefits, Risks)

Kohlrabi or german turnip is a wild cabbage. This vegetable is used to make multiple delicious recipes. Also, kohlrabi can be a good alternative to potatoes.

Most of the organic foods like vegetables which consist of low carbs are called keto. Kohlrabi is low in carbs and it is a keto vegetable.

Why Is Kohlrabi Keto?

Yes, kohlrabi is keto and contains a very less amount of total carbs. The most amazing fact about kohlrabi is it is a zero-net carb vegetable.

You will get 6.2 grams of total carbs from a 100-gram serving size of kohlrabi (1). If we deduct the 3.6 grams of dietary fiber and 2.6 grams of sugar the net carb of kohlrabi goes to zero.

The Keto diet consists of all low net carb organic foods, and if the net carb is less than 1 gram, then it’s a perfect keto food.

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Zero net carbs of kohlrabi make it a great addition to your keto diet.

Is Mashed Kohlrabi Keto?

Yes, mashed kohlrabi is keto as mashing of kohlrabi does not change its macronutrient value. You will get the same amount of cabs from mashed kohlrabi.

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However, the mashing of kohlrabis will increase its density. That means you will get more carbs from each serving.

As the keto diet restricts our daily carb intake to 30 grams, you should not eat a lot of mashed kohlrabis.

Otherwise, you may get hit by carb overload, which may kick you out of ketosis.

Is Kohlrabi Gratin Keto?

Yes, gratin kohlrabi is keto if you follow a proper ketogenic recipe preparation method. You need to use the following ingredients to prepare keto-friendly gratin kohlrabi.

  • 1oo grams of kohlrabi
  • 1 tbsp of almond butter
  • 1/4 cup of leek(sliced)
  • 2 tbsp of almond flour
  • 1/2 tbsp of garlic salt
  • 1/2 tbsp of pepper

To prepare the recipe mix all the ingredients except salt and pepper. Now cook the mixture for 30 minutes until brown. Finally, serve with salt and pepper.

Is Kohlrabi Fries Keto?

If you love kohlrabi fries but are scared of eating and you think that kohlrabi fries will break the ketosis then you are wrong.

Kohlrabi fries prepared with ketogenic oils in a low heat are keto.

Studies have shown that frying of foods has little impact on carbs. However, the oil used for frying, duration, and high heating method has a significant effect on carbs.

So, if you want to eat kohlrabi fries you should use a keto friendly oil and use low heat for frying. In this case, kohlrabi fries are absolutely keto without any problem.

Is Kohlrabi Noodles Keto?

Yes, kohlrabi noodles are prepared with low carb foods and it is keto. Moreover, kohlrabi noodles are a good choice for your breakfast.

Is Kohlrabi Low in Carbs?

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Yes, kohlrabi is low in carbs. It provides only 6 grams of total carbs and the best thing about this useful food is that it is zero in net carbs.

Can You Eat Too Much Kohlrabi?

No, you can not eat too much kohlrabi as it may kick you out of ketosis due to an overdose of carbs.

Also, kohlrabi is nutrient-rich and surplus eating of kohlrabi may cause nutrient overload in our body.

Several health disorders may occur from nutrition overload. The most common disorders are gas, constipation, heartburn, obesity, etc.

Can Diabetics Eat Kohlrabi?

Kohlrabi is a nutrient-dense food and has anti-diabetic properties. Diabetics can eat kohlrabi without any issue.

Studies have shown that kohlrabi contains phenolics and flavonoids compounds which are helpful to prevent diabetes (2).

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Furthermore, kohlrabi enhances the production of iNOS and COX-2 protein which are anti-inflammatory and have benefits over diabetes.

Moreover, kohlrabi has shown aldose reductase activity which prevents long-term diabetes and complications related to diabetes.

What Does Kohlrabi Taste Like?

Well, kohlrabi does not taste bad at all. It tastes like a combination of sweet potatoes and cucumber.

You will enjoy the flavor of kohlrabi with your favorite keto dish. The sweet taste of kohlrabi will make you feel like eating cooked potatoes.

Is Kohlrabi Nutritious?

Yes, kohlrabi is highly nutritious. Multiple nutrients, minerals, vitamins, and antioxidants are found in kohlrabi.

The nutrition value of kohlrabi is given below (against 100 grams of serving 3).

Kohlrabi nutrients

  • Calories: 27
  • Protein: 1.7 g
  • Fat: 0.1 g
  • Carbs: 6.2 g
  • Fiber: 3.6 g
  • Sugar: 2. g

Kohlrabi minerals

Kohlrabi is rich in minerals. You will get the following amount of useful minerals from kohlrabi.

  • Calcium: 24 mg
  • Iron: 0.4 mg
  • Magnesium: 19 mg
  • Phosphorus: 46 mg
  • Potassium: 350 mg
  • Sodium: 20 mg
  • Zinc: 0.03 mg
  • Copper: 0.129 mg

Vitamins of kohlrabi

Kohlrabi is not only mineral-rich it’s packed with multiple vitamins also. Let’s check the vitamin profile of kohlrabi.

  • Vitamin C: 62 mg
  • Thiamin: 0.05 mg
  • Riboflavin: 0.02 mg
  • Niacin: 0.4 mg
  • Vitamin B6: 0.15 mg
  • Folate: 16 µg
  • Choline: 12.3 mg
  • Vitamin A: 2 µg
  • Vitamin E: 0.48 mg
  • Vitamin K: 0.1 µg

Can You Eat Kohlrabi Raw?

Yes, you can eat kohlrabi raw or cooked. It’s can be added with sauce, soup, and salads. Also, you can add raw kohlrabi with roles and sausages.

Furthermore, several delicious recipes are prepared with kohlrabi like

  1. Kohlrabi salad
  2. Kohlrabi soup
  3. Kohlrabi noodles
  4. Kohlrabi fat bombs

You should try any of these recipes starring kohlrabi to make for dinner tonight. Remember all of these recipes are low carb and keto-friendly.

Tips & Procedure for Preserving Kohlrabi Until You Can Cook It

You need to store raw kohlrabi in a refrigerator. Normally well preserved raw kohlrabi lasts for more than two weeks.

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To preserve kohlrabi you need to follow the below-mentioned steps.

Step 1

Wash kohlrabi and remove the leaves and use a brush to remove the extra water particles from it.

Step 2

After removing water particles cover the kohlrabi with clean paper.

Step 3

Wrap the paper-coated kohlrabi with plastic paper.

Step 4

Keep the well-packed kohlrabi in a plastic bag and put it into the freezer.

Tips for Preservation

  • Keep it on ice
  • Avoid exploring direct sunlight
  • Change the plastic and paper coating every two days

Final Thoughts

Kohlrabi is an excellent choice to add to your daily keto meal plan. It can be eaten raw or cooked.

Kohlrabi is a zero-carb keto vegetable that can be added with multiple recipes like salad, soup, noodles, cake, etc.

The nutrient-rich vegetable is anti-diabetic also. It will give long-term benefits to diabetic patients.

However, you should not consume an excess amount of kohlrabi. Otherwise, you may get stomach trouble.