Is Kohlrabi Keto?

Cruciferous Vegetable
Kohlrabi sticker illustration
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.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

2.6gnet carbs in your portion

Total carbs
6.2g
Fiber
3.6g
Protein
1.7g
Fat
0.1g
Calories
27
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The 100 g reference amount has 2.6g net carbs, so measure portions carefully.

  • 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.

MASHED

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

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