Nutrients in 300 calories of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Weight per 300 Calories

Kohlrabi

1111g

Raw Kohlrabi has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

76%

300 kcal ▼

Macro Nutrients

Kohlrabi

Energy300 kcal

10.3%

Raw Kohlrabi has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.15%

Raw Kohlrabi has 1.1111111111111 g of Fat per 300 calories, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Raw Kohlrabi has 0.14444444444444 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18%

Raw Kohlrabi has 0.28888888888889 g of Omega 3 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Raw Kohlrabi has 0.22222222222222 g of Omega 6 per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kohlrabi has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69 g

53%

Raw Kohlrabi has 68.888888888889 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29 g

40%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kohlrabi has 28.888888888889 g of Sugars per 300 calories, which is 40% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber40 g

105%

Raw Kohlrabi has 40 g of Fiber per 300 calories, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

33.7%

Raw Kohlrabi has 18.888888888889 g of Protein per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi

Vitamin A22.2 μg

2.47%

RAE, retinol activity equivalents

Raw Kohlrabi has 22.222222222222 μg of Vitamin A per 300 calories, which is 2.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg

46.3%

Thiamine

Raw Kohlrabi has 0.55555555555556 mg of Vitamin B1 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Kohlrabi has 0.22222222222222 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.44 mg

27.8%

Niacin, nicotinic acid, niacinamide

Raw Kohlrabi has 4.4444444444444 mg of Vitamin B3 per 300 calories, which is 27.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.83 mg

36.7%

Pantothenic acid

Raw Kohlrabi has 1.8333333333333 mg of Vitamin B5 per 300 calories, which is 36.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.67 mg

128%

Pyridoxine

Raw Kohlrabi has 1.6666666666667 mg of Vitamin B6 per 300 calories, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9178 μg

44.4%

Folates and Folic Acid

Raw Kohlrabi has 177.77777777778 μg of Vitamin B9 per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kohlrabi has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C689 mg

765%

Ascorbic acid

Raw Kohlrabi has 688.88888888889 mg of Vitamin C per 300 calories, which is 765% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kohlrabi has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.33 mg

35.6%

Tocopherols and Tocotrienols

Raw Kohlrabi has 5.3333333333333 mg of Vitamin E per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.1 μg

0.93%

Phytomenadione or phylloquinone

Raw Kohlrabi has 1.1111111111111 μg of Vitamin K per 300 calories, which is 0.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi

Calcium267 mg

26.7%

Raw Kohlrabi has 266.66666666667 mg of Calcium per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.43 mg

159%

Raw Kohlrabi has 1.4333333333333 mg of Copper per 300 calories, which is 159% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.44 mg

55.6%

Raw Kohlrabi has 4.4444444444444 mg of Iron per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium211 mg

50.3%

Raw Kohlrabi has 211.11111111111 mg of Magnesium per 300 calories, which is 50.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.54 mg

67%

Raw Kohlrabi has 1.5444444444444 mg of Manganese per 300 calories, which is 67% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus511 mg

73%

Raw Kohlrabi has 511.11111111111 mg of Phosphorus per 300 calories, which is 73% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3889 mg

114%

Raw Kohlrabi has 3888.8888888889 mg of Potassium per 300 calories, which is 114% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.78 μg

14%

Raw Kohlrabi has 7.7777777777778 μg of Selenium per 300 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium222 mg

15%

Raw Kohlrabi has 222.22222222222 mg of Sodium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.33 mg

3.03%

Raw Kohlrabi has 0.33333333333333 mg of Zinc per 300 calories, which is 3.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1011 g

27.3%

Raw Kohlrabi has 1011.1111111111 g of Water per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Kohlrabi:

300 calories of Kohlrabi has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B2.
This vegetable has some Vitamin A.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Kohlrabi:

300 calories of Kohlrabi has outstanding amounts of Copper and Potassium.
It is an excellent source of Calcium, Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Selenium and Sodium.
This vegetable has some Zinc.

Macronutrients in 300 calories of Raw Kohlrabi:

300 calories of Kohlrabi has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 3.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Kohlrabi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Kohlrabi

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Kohlrabi with: