Nutrition Benefits

  • Low in sodium: may help reduce high blood pressure.
  • Low in calories: helps prevent weight gain.
  • Vitamin C: helps heal cuts and wounds and helps the immune system.
  • Fiber: aids in achieving a healthy weight by being more filling than low-fiber foods, helps reduce cholesterol levels, and may lower your risk of heart disease.


  • Choose kohlrabi globes that are heavy for their size and firm, without bruises or cracks.
  • Approximately 2 inches across is an ideal size. Larger kohlrabies are more fibrous and bitter. Smaller kohlrabies will be more tender.
  • If planning to use leaves, choose kohlrabies with healthy looking leaves.


  • Trim off leaves and refrigerate in a plastic bag wrapped in paper towels for up to 4 days.
  • Refrigerate untrimmed kohlrabi globes for up to 10 days, cut and peeled kohlrabies for 4–5 days.
  • Store cooked kohlrabies for 3–5 days in the refrigerator.


  • Just before using, wash greens in cold water. Blot dry with a paper towel.
  • Rinse globes under cool running water. Scrub lightly with veggie brush. Then peel outer skin.


  • Greens:
  • Stir-fry over medium heat with a little oil, salt, and pepper and serve as a side dish.
  • Bulb:
    Bulbs can be eaten raw, steamed, or roasted.
  • Slice thinly and add to salad.
  • Cut into chunks and steam.
  • Cut into chunks and roast with 1 tablespoon oil and a small amount of salt and pepper at 425°F until tender. Depending on size of chunks, this should take about 45 minutes.

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