Kohlrabi is a crisp, mild-flavored member of the cabbage family, often eaten raw or cooked. It provides a good amount of vitamin C and fiber in a low-calorie package. Its versatility makes it easy to add to salads, stir-fries, or roasted vegetable dishes during pregnancy.
Why it's good in pregnancy
The vitamin C in kohlrabi supports your immune system and assists with iron absorption from other foods you eat. Its fiber content helps promote regular digestion, which can ease common pregnancy discomforts like constipation. As a low-calorie, nutrient-dense vegetable, it's an easy way to add variety to your meals.
Key nutrients
Vitamin CSupports immune health and improves absorption of iron from foods.
FiberPromotes healthy digestion and helps prevent constipation.
Serving ideas
Shred raw kohlrabi into a crunchy slaw
Roast cubed kohlrabi with olive oil until tender
Add thin slices to a fresh vegetable salad
Steam and mash as a lower-carb alternative to potatoes
Toss into a stir-fry with other vegetables
Safety
Wash thoroughly before use.
Wash kohlrabi thoroughly under running water, scrubbing the skin if you plan to eat it, since dirt can collect in its bulb shape. Peel tougher outer layers if desired, especially on larger bulbs. Store unwashed kohlrabi in the refrigerator crisper drawer, where it will keep for one to two weeks. Whether eating it raw in salads or cooked in stir-fries, make sure it's rinsed well and any cooking is done to a tender consistency for easier digestion.
Common questions
Can I eat kohlrabi raw during pregnancy?Yes, as long as it's washed well, raw kohlrabi is fine to eat during pregnancy.
Is kohlrabi a choking hazard for a pregnant person?Kohlrabi itself isn't specifically riskier for adults, but always chew thoroughly and cut it into manageable pieces.
What does kohlrabi taste like?It has a mild, slightly sweet flavor similar to a cross between cabbage and broccoli stems.
Did you know?
Kohlrabi's name comes from German words meaning 'cabbage turnip,' though it grows above ground.
Both the bulb and the leafy greens of kohlrabi are edible.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
