Is Kohlrabi Keto?

Cruciferous Vegetable
Kohlrabi sticker illustration
KETO VERDICTMODERATE

Kohlrabi is moderately keto-friendly at ~4.5g net carbs per 100g. Its mild, slightly sweet flavor (think broccoli stems) works in measured portions as part of a balanced keto plate.

Kohlrabi is moderately keto-friendly at ~4.5g net carbs per 100g. Its mild, slightly sweet flavor (think broccoli stems) works in measured portions as part of a balanced keto plate.

  • Net carbs (100g)4.5g
  • Protein (100g)1.7g
  • Fat (100g)0.1g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.5g
Total Carbs
8.4g
Fiber
3.9g
Protein
1.7g
Fat
0.1g
Calories
27

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (~4.5g/100g) can fit most keto plans in controlled portions
  • High fiber (3.9g/100g) aids digestion and helps blunt glycemic impact
  • Low calorie density allows satisfying portions when paired with fats
  • Crunchy texture satisfies ‘potato’ cravings when roasted or fried
  • Mild, slightly sweet flavor adds variety without heavy sauces
  • Versatile across raw, roasted, steamed, mashed, or spiralized preparations

HEALTH BENEFITS

  • Excellent vitamin C source for immune and antioxidant support
  • Potassium helps electrolyte balance on keto
  • Provides vitamin B6 supporting metabolism and brain function
  • Contains copper for healthy connective tissue
  • Rich in glucosinolate antioxidants typical of cruciferous veggies
  • Fiber supports digestive health and satiety

PREPARATION SUGGESTIONS

RAW SLAW

Julienne or spiralize kohlrabi; dress with olive-oil, lemon, and herbs for a crisp, refreshing slaw.

ROASTED

Peel/cube, toss with olive-oil, salt, pepper; roast at 425°F (220°C) for 25–30 minutes until tender and golden.

KOHLRABI FRIES

Cut into sticks, toss with oil and seasonings; bake or air-fry until crispy as a low-carb fry alternative.

STEAMED

Peel/cube and steam 10–12 minutes; finish with butter, salt, and fresh herbs.

SPIRALIZED

Make ‘noodles’ for cold salads or a quick sauté; finish with parmesan-cheese and olive-oil.

MASHED

Boil until tender, then mash with butter, cream, and garlic for a lighter-carb mash.

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