Calories in boiled kohl rabi: 18 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.5 g carbohydrate and 1.5 g fibre.

0.16 gFat

0.96 gProtein

2.5 gCarbohydrate

1.5 gFibre

74.3 gWater

0.6 gMinerals and the rest

0.16 gFat
0.96 gProtein
2.5 gCarbohydrate
1.5 gFibre
74.3 gWater
0.6 gMinerals and the rest

Below average for vegetables

Kohl rabi is 18 kcal per 100 g. The 240 vegetables in this database average 59.9.

Kohl rabi18

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2.4 g

Salt, per portion0.01 g

Vitamins and minerals in kohl rabi

One of the 19 recorded reach the “high in” level. Vitamin C leads.

27 %

Vitamin C

21.6 mg in an 80 g portion

61st of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Folate0.0376 mg19 %

Potassium192 mg9.6 %

Vitamin B60.09 mg6.3 %

Thiamin (vitamin B1)0.06 mg5.8 %

Manganese0.08 mg4 %

Only a trace

Vitamin A
Vitamin E

None recorded

Vitamin D
Vitamin B12

Show all 19 with amounts

Vitamin C21.6 mg, 27 %

Folate0.0376 mg, 19 %

Potassium192 mg, 9.6 %

Vitamin B60.09 mg, 6.3 %

Thiamin (vitamin B1)0.06 mg, 5.8 %

Manganese0.08 mg, 4 %

Phosphorus24 mg, 3.4 %

Chloride23.2 mg, 2.9 %

Calcium16.8 mg, 2.1 %

Niacin (vitamin B3)0.32 mg, 2 %

Pantothenic acid (vitamin B5)0.09 mg, 1.5 %

Magnesium4.8 mg, 1.3 %

Iron0.16 mg, 1.1 %

Zinc0.08 mg, 0.8 %

Copper0.01 mg, 0.8 %

Riboflavin (vitamin B2)0.01 mg, 0.6 %

Iodine0.0008 mg, 0.5 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What kohl rabi doesn’t give you. And where to find it.

No recorded vitamin D or vitamin A, and only 1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin kohl rabi

Find it inBloater, grilled500 % per 100 g

Zinc

1%in kohl rabi, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin A

Tracein kohl rabi

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Kohl rabi against other vegetables

Per 100 g, broccoli (purple sprouting, boiled) has the most vitamin C in this comparison, followed by brussels sprouts (boiled) and kohl rabi.

44mg

40mg

27mg

15mg

7mg

Broccoli, purple sprouting, boiled+17 mg

Brussels sprouts, boiled+13 mg

Kohl rabi, boiled in unsalted waterthis page

Courgette, fried−12 mg

Taro, boiled−20 mg

Pumpkin, boiled−20 mg

All values per 100 g, from the same dataset. Differences are against kohl rabi.

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Questions about kohl rabi

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of kohl rabi?

A typical portion (80 g, one of your five a day) gives 14 kcal. Per 100 g the figure is 18 kcal.

Is kohl rabi high in vitamin C?

Yes. Kohl rabi, boiled in unsalted water has 27 mg vitamin C per 100 g, 34 % of the NRV, above the 30 % threshold for a “high in” claim.

Does boiling change the folate in kohl rabi?

Yes. Per 100 g, folate goes from 82 mg raw to 0.047 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does kohl rabi have most of?

By share of the daily reference intake: vitamin C (27 mg, 34 %), folate (0.047 mg, 24 %) and potassium (240 mg, 12 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-576, Kohl rabi, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Kohlrabi). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.