KETO VERDICTMODERATE
Kohlrabi is moderately keto-friendly at ~2.6g net carbs per 100g. Its mild, slightly sweet flavor (think broccoli stems) works in measured portions as part of a balanced keto plate.
Is Kohlrabi Keto?
Cruciferous Vegetable
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
2.6gnet carbs in your portion
- Total carbs
- 6.2g
- Fiber
- 3.6g
- Protein
- 1.7g
- Fat
- 0.1g
- Calories
- 27
Kohlrabi is moderately keto-friendly at ~2.6g 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 (100 g)2.6g
- Protein (100 g)1.7g
- Fat (100 g)0.1g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
2.6g
Total Carbs
6.2g
Fiber
3.6g
Protein
1.7g
Fat
0.1g
Calories
27
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
HOW TO ENJOY IT ON KETO
- Moderate net carbs (~2.6g/100g) can fit most keto plans in controlled portions
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- 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
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.