Kohlrabi/Knol-Knol-Benefits And Nutritional Facts

Knol-khol is know as kohlrabi in english. It belongs to cabbage family, which comes under species Brassica oleracea. It can be eaten raw or cooked. Edible preparations are made with both the stem and the leaves. Here, in this article we are going to know about benefits and nutritional facts of Knol-knol.

Kohlrabi is a stout, round, tuberous vegetable which resembles cabbage, cauliflower, broccoli etc. Young, tender ones are crispier in texture, have a pleasant taste and rich in flavor. It is milder and sweeter. Two main varieties of knol-khol exist, white(light green) and purple.


Knol-khol has the ability to improve the digestive processes, helps in weight loss, help boost the immune system, increase circulation, strengthen bones, improve ocular health and assists in protecting muscle and nerve function.

Like other cruciferous vegetables,kohlrabi is also rich in nutrients especially in dietary fiber which can improve digestive health. Fiber helps to move your bowels freely, reducing constipation, cramping and bloating and generally improving the health of your gastrointestinal system and also maximizing your nutrient uptake efficiency.

Because it is low in calories and rich in fiber. It helps in weight loss.As the fibre intake feel fullness we can’t take extra food so that we won’t gain weight.

Kohlrabi not only contain potassium, it is also rich in iron.Iron helps to increase RBC in our body.Which prevent anemia.Calcium is the main source required to absorb iron, as kohlrabi is also rich in calcium we can get rid of anemia.

Minerals like calcium, iron, magnesium present in kohlrabi maintain our bone health in old age.Phytochemicals like isothiocyanates, sulforaphane, and indole-3-carbinol present in knol-khol helps to prevent cancer by acting as anti-cancer agents.

Nutritional Facts

Kohlrabi is a great source of nutrients. It is rich in almost all nutrients which we require.It contains vitamin A, vitamin C, iron, magnesium, calcium, low carbs, dietary fiber. It contains 92 % of moisture in it.

NutrientsAmount per 100 g
Energy21 kcal
Carbohydrates3.8 g
protein1.1 g
Dietary fiber1.5 g
Calcium20 mg
Phosphorous35 mg
Iron1.54 mg
Beta carotene21 mcg
Vitamin C85 mg
Magnesium33 mg
Sodium112 mg
Potassium37 mg

Knol-knol is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption and immune health. It is rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production.

It is water-soluble and helps maintain healthy blood sugar and cholesterol levels. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements. Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Also, its high fiber content supports a healthy gut microbiome.