Vegetable
knol-khol leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
43
PROTEIN
3.1g
CARBS
6.2g
FAT
0.35g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories42.5kcal—
Protein3.1g6%
Carbohydrates6.2g2%
Fiber2.8g10%
Sugar0.10g0%
Total fat0.35g0%
Saturated fat0.11g1%
Trans fat0g—
Cholesterol0mg0%
Water86.2g—
MINERALS
Sodium26.8mg1%
Potassium309mg7%
Calcium368mg28%
Iron2.5mg14%
Magnesium66mg16%
Phosphorus55mg4%
Zinc0.42mg4%
Copper0.07mg8%
Manganese0.70mg30%
Selenium10.5µg19%
VITAMINS
Vitamin A12µg1%
Vitamin C71.1mg79%
Vitamin D0.59µg3%
Vitamin E0.53mg4%
Vitamin K295µg246%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.15mg12%
Niacin (B3)0.86mg5%
Pantothenic acid (B5)0.27mg5%
Vitamin B60.28mg16%
Biotin (B7)13.6µg45%
Folate (B9)41.5µg10%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup35g
1 tablespoon2.2g
1 teaspoon0.7g
1 oz28.4g
1 lb453.6g
1 ml0.1g
1 liter147.9g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin C, which supports immune function and collagen production.
- ✓Rich in Vitamin A (as beta-carotene), essential for vision health and cellular growth.
- ✓High in dietary fiber, which aids digestion and helps maintain healthy blood sugar levels.
- ✓Contains antioxidants like glucosinolates and carotenoids, which may help reduce inflammation and protect against chronic diseases.
COOKING TIPS
In the kitchen.
- 1Treat knol-khol leaves similarly to kale or collard greens; they can be sautéed, steamed, braised, or added to soups and stews.
- 2Remove the tough central rib or stem before cooking for a more tender result.
- 3Sauté with garlic, olive oil, and a pinch of red pepper flakes for a simple and flavorful side dish.
- 4Blanch the leaves briefly in boiling water and then shock in ice water to preserve their vibrant green color before adding to dishes.
STORAGE
Keep it fresh.
- Separate the leaves from the kohlrabi bulb, as the leaves can draw moisture from the bulb.
- Wrap unwashed leaves in a damp paper towel, place them in a perforated plastic bag, and store in the refrigerator's crisper drawer for up to 5 days.
FAQ
Frequently asked questions.
Are knol-khol leaves healthy?
Yes, knol-khol leaves are very healthy and nutrient-dense. They are an excellent source of Vitamin C and A, rich in dietary fiber, and contain beneficial antioxidants. These nutrients support immune function, vision, digestion, and may help reduce inflammation.
What are the nutritional benefits of knol-khol leaves?
Per 100g, knol-khol leaves provide approximately 42.54 calories, 3.12g protein, 6.16g carbohydrates, and 0.35g fat. They are particularly high in Vitamin C, which supports immune function, and Vitamin A (as beta-carotene), essential for vision health. They also offer significant dietary fiber for digestive health.
Are knol-khol leaves good for weight loss?
Yes, knol-khol leaves can be beneficial for weight loss. They are low in calories and fat, yet high in dietary fiber, which promotes satiety and aids digestion. Including them in your diet can help you feel full without consuming excessive calories.
Are knol-khol leaves vegan and gluten-free?
Yes, knol-khol leaves are naturally vegan and gluten-free. As a vegetable, they contain no animal products or gluten-containing grains, making them suitable for individuals following these dietary restrictions.
Are knol-khol leaves suitable for diabetics?
Yes, knol-khol leaves are generally suitable for diabetics. They are low in carbohydrates and high in dietary fiber, which helps regulate blood sugar levels. Their low glycemic impact makes them a good choice for managing blood glucose.
How do you cook knol-khol leaves?
Knol-khol leaves can be cooked similarly to other leafy greens like collards or kale. They can be sautéed, steamed, braised, or added to soups and stews. Ensure to wash them thoroughly and remove any tough stems before cooking.
What do knol-khol leaves taste like?
Knol-khol leaves have a mild, slightly peppery, and earthy flavor, often described as a cross between cabbage and collard greens. They are generally less bitter than some other brassicas and become tender and sweeter when cooked.
How do you store knol-khol leaves?
Store fresh knol-khol leaves unwashed in a plastic bag in the refrigerator's crisper drawer. They can typically last for 3-5 days. For longer storage, you can blanch them briefly and then freeze them.
Can knol-khol leaves be eaten raw?
Yes, young and tender knol-khol leaves can be eaten raw. They can be finely chopped and added to salads for a slightly peppery crunch. However, cooking them can make them more tender and easier to digest for some individuals.
Do knol-khol leaves have any side effects or precautions?
As a cruciferous vegetable, knol-khol leaves contain goitrogens, which can interfere with thyroid function in very large amounts, especially for individuals with pre-existing thyroid conditions. Cooking generally reduces goitrogenic compounds. Otherwise, they are safe for most people.
