Kohlrabi has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 slice (16 g) has a glycemic load of 0, which is low. Per 100 g it provides 27 calories, 1.7 g protein, 6.2 g carbohydrate (3.6 g fiber, 2.6 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 slice (16 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 27 kcal | 4 kcal |
| Protein | 1.7 g | 0.3 g |
| Carbohydrate | 6.2 g | 1 g |
| Fiber | 3.6 g | 0.6 g |
| Sugars | 2.6 g | 0.4 g |
| Fat | 0.1 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 20 mg | 3 mg |
| Potassium | 350 mg | 56 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Asparagus | 10 | 0 |
| Endive | 10 | 0 |
| Kale | 10 | 0 |
| Mushroom | 10 | 0 |
| Spinach | 10 | 0 |
Kohlrabi has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 slice (16 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of kohlrabi has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Kohlrabi has 27 calories per 100 g, and about 4 calories in a 1 slice (16 g) serving.
Kohlrabi is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Kohlrabi, raw” (FDC 168424). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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