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Kohlrabi (Ganth gobhi): Nutrition and who it suits

Kohlrabi is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 16 kcal, 1.6 g of protein and 2.8 g of fibre. One serving is one katori (100 g), about 16 kcal.

Close-up of organic kohlrabi plants

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy16 kcal
Protein1.6 g
Carbohydrate1.4 g
Fibre2.8 g
Sugars0.4 g
Fat0.3 g
Vitamin C64.7 mg
Potassium327 mg
Folate14.8 µg

Where its calories come from

42%37%21%
  • Protein 42%
  • Carbohydrate 37%
  • Fat 21%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of kohlrabi?

About 16 kcal for one katori (100 g), and about 32 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

100%Vitamin C
64.7 mg
10%Potassium
327 mg
7%Folate
14.8 µg
5%Magnesium
19.1 mg
4%Calcium
35.3 mg
3%Protein
1.6 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D053. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is kohlrabi good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 16 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 1.4 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 1.4 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

35 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 16 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 1.4 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal35 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Oolkobi; Bengali: Olkopi; Gujarati: Nol-kol; Hindi: Kohl-rabi; Kannada: Noolkol; Kashmiri: Monjh haak; Malayalam: Noolkol; Marathi: Nol-kol; Odia: Ulkobi; Punjabi: Ganth gobi; Tamil: Knoolkol; Telugu: Noolkol.

Related

Capsicum (Shimla mirch)Celery stalk (Ajmud)Ash gourd (Petha)Kovai (Konduri)TindaRidge gourd (Torai)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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