Kohlrabi: Crunchy Superfood You Can Eat Daily

Kohlrabi looks odd but eats great. It’s part of the cabbage family with a round bulb and leafy tops. Raw it’s crisp like an apple and perfect for snacks; cooked it softens and soaks up flavors fast. Use it in salads, slaws, roasts, soups, or as a low-carb noodle.

What you get: kohlrabi is low in calories and a solid source of vitamin C and fiber. One serving is around 25–40 calories, usually 3–5 grams of fiber, plus a generous hit of vitamin C. It also brings potassium, small amounts of B vitamins, and antioxidants that help immunity and digestion. If you want a filling, low-calorie vegetable that mixes well into many dishes, kohlrabi works well.

How to pick, store and prep

Pick bulbs that are firm and smooth with no soft spots. Smaller bulbs taste sweeter and are less woody; avoid ones with deep cracks. The leaves are edible—treat them like kale or collards. Store bulbs in the fridge crisper in a perforated bag for up to two weeks; leaves should be used within a few days.

Prep is simple: cut off stems, peel if the skin feels tough, and remove the fibrous core for larger bulbs. A vegetable peeler works fine for small bulbs. To keep raw slices bright, soak them in cold water or toss them with a little lemon. If you want to freeze kohlrabi, blanch cubes 2–3 minutes, cool, then freeze for future soups or mashes.

Quick ways to eat kohlrabi

Raw: shred or thin-slice into salads and slaws. Try a mix of kohlrabi, carrot, apple, and a yogurt-mustard dressing for a crunchy side. Snacks: cut into sticks and dip in hummus or tzatziki—kids usually like the crunch.

Roasted: cube, toss with olive oil, salt, pepper, and roast at 425°F (220°C) for 20–30 minutes until edges brown. Kohlrabi fries work the same way—cut into sticks, bake until crisp. Sauté: cut matchsticks and quick-sauté with garlic and a splash of soy sauce or lemon for 5–7 minutes.

Soups and mash: add diced kohlrabi to broths or boil and mash with potato for a lighter mash. Pickle: quick-pickle thin slices in vinegar, sugar, and salt for tangy toppings. Ferment: include chopped kohlrabi in small-batch sauerkraut for extra crunch and probiotics.

Flavor pairings: lemon, dill, mustard, cumin, chili flakes, butter, and nutty cheeses all work well. Use the leaves like leafy greens—sauté 3–5 minutes with garlic or add to soups at the end of cooking.

Who should be careful? Most people tolerate kohlrabi fine. Because it’s a cruciferous vegetable, very large amounts raw can affect thyroid function in people with iodine deficiency—cook it and check with your doctor if you have thyroid issues. If fibrous veggies give you gas, introduce kohlrabi slowly.

Simple test: swap kohlrabi for potatoes or apples in one recipe this week—roast, shred, or pickle it—and see how it freshens your meals. It’s cheap, stores well, and adds a crisp, mild flavor to everyday cooking.