Cooked Kohlrabi Nutrition Facts


100 grams of Cooked Kohlrabi contain 29 calories, the 1% of your total daily needs.

100 grams of Cooked Kohlrabi contain 6.69 grams of carbohydrates, 1.1 grams of fiber, 1.8 grams of protein, 21 milligrams of sodium, and 90.3 grams of water

Cooked Kohlrabi have 0 milligrams of Cholesterol and 0.11 grams of fat.

It also contains some important vitamins you can see below: Vitamin C (54.0 mg), Vitamin A (35 IU) or Vitamin B-9 (12 mg).

Nutrients in Cooked Kohlrabi

Energy

29 kcal

An average adult needs 2,000 calories per day, so you may have 29 calories from 100 grams of Cooked Kohlrabi, the 1% of your total daily needs.

Carbohydrates

6.69 gr

100 grams of Cooked Kohlrabi contain 6.69 grams of carbohydrates, the 2% of your total daily needs.

Sugars

2.8 mg

100 grams of Cooked Kohlrabi contain 2.8 grams of sugars.

Dietary fiber

1.1 g

100 grams of Cooked Kohlrabi contain 1.1 grams of dietary fiber, the 4% of your total daily needs.

Sodium

21 mg

100 grams of Cooked Kohlrabi contain 21 milligrams of Sodium, the 1% of your total daily needs.

Water

90.3 g

100 grams of Cooked Kohlrabi contain 90.3% of water, 90.3 grams.

Protein

1.8 g

100 grams of Cooked Kohlrabi contain 1.8 grams of protein, the 4% of your total daily needs.
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How many vitamins in Cooked Kohlrabi

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Cooked Kohlrabi are: Vitamin C (54.0 mg), Vitamin A (35 IU) and Vitamin B-9 (12 mg).

Vitamin A

35 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Cooked Kohlrabi contains 35 IU of Vitamin A, that’s the 1% of the daily recommended value for an adult.

Vitamin C

54.0 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 54.0 milligrams of Vitamin C can be found on every 100 grams of Cooked Kohlrabi, the 90% of the total daily recommended Vitamin C intake.

Vitamin E

0.52 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.52 milligrams of Vitamin E can be found on every 100 grams of Cooked Kohlrabi, the 3% of the total daily recommended Vitamin E intake.

Vitamin K

0.1 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Cooked Kohlrabi contains 0.1 micrograms of Vitamin K, that’s the 0% of the daily recommended value for an adult.

Vitamin B-1

0.04 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Cooked Kohlrabi contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.

Vitamin B-2

0.02 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Cooked Kohlrabi contains 0.02 milligrams of Vitamin B-2, that’s the 1% of the daily recommended value for an adult.

Vitamin B-3

0.39 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Cooked Kohlrabi contains 0.39 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.16 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.16 milligrams of Vitamin B5 can be found on every 100 grams of Cooked Kohlrabi, the 2% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

12 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Cooked Kohlrabi contains 12 micrograms of Vitamin B-9, that’s the 3% of the daily recommended value for an adult.
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Minerals in Cooked Kohlrabi

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Cooked Kohlrabi are: Potassium (340 mg), Phosphorus (45 mg) and Calcium (25 mg).


Calcium

25 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Cooked Kohlrabi contains 25 milligrams of calcium, that’s the 3% of the daily recommended value for an adult.

Iron

0.4 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.4 milligrams of iron can be found on every 100 grams of Cooked Kohlrabi, the 2% of the total daily recommended iron intake.

Potassium

340 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Cooked Kohlrabi contains 340 milligrams of potassium, that’s the 7% of the daily recommended value for one person.

Magnesium

19 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 19 milligrams of magnesium can be found on every 100 grams of Cooked Kohlrabi, the 5% of the total daily recommended magnesium intake.

Phosphorus

45 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Cooked Kohlrabi, you can find 45 milligrams of phosphorus. It provides the 5% of the daily recommended value for the average adult.

Sodium

21 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 21 milligrams of sodium can be found on every 100 grams of Cooked Kohlrabi, the 1% of the total daily recommended sodium intake.

Zinc

0.31 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Cooked Kohlrabi, you can find 0.31 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.

Copper

0.13 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Cooked Kohlrabi contains 0.13 milligrams of copper, that’s the 7% of the daily recommended value for a person.

Manganese

0.14 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Cooked Kohlrabi, you can find 0.14 milligrams of manganese. It provides the 7% of the daily recommended value for the average adult.

Selenium

0.8 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 0.8 micrograms of selenium can be found on every 100 grams of Cooked Kohlrabi, the 1% of the total daily recommended selenium intake.
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Calories in Cooked Kohlrabi

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 1% of your total daily needs from 100 grams of Cooked Kohlrabi (29 calories / 100 grams).

Calories

29 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.

Fats and Cholesterol

Total Fat

0.11 g

100 grams of Cooked Kohlrabi contain 0.11 grams of total fat, of which 0.01 gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.01 g

100 grams of Cooked Kohlrabi contain 0.01 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.008 g

Polyunsaturated fatty acids

0.05 g

Data Facts Table of Cooked Kohlrabi

  per 100gr Daily value
NUTRIENTS
Energy 29 kcal 1 %
Total fat 0.11 g 0 %
Carbohydrates 6.69 gr 2 %
Cholesterol 0 mg 0 %
Sodium 21 mg 1 %
Water 90.3 mg 90.3 %
Protein 1.8 g 4 %
VITAMINS
Vitamin A 35 IU 1 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C   54.0 mg 90 %
Vitamin D - -
Vitamin E 0.52 mg 3 %
Vitamin K 0.1 mg 0 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.02 mg 1 %
Vitamin B-3 0.39 mg 2 %
Vitamin B-5 0.16 mg 2 %
Vitamin B-9 12 mg 3 %
MINERALS
Calcium 25 mg 3 %
Iron 0.4 mg 2 %
Potassium 340 mg 7 %
Phosphorus 45 mg 5 %
Sodium 21 mg 1 %
Zinc 0.31 mg 2 %
Copper 0.13 mg 7 %
Fluorine - -
Manganese 0.14 mg 7 %
Selenium 0.8 µg 1 %