Kohlrabi, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 62 / 100 How is this scored?

Composition

Energy

Protein 1.8 g · 7 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 6.7 g · 27 kcal/100g
Fiber 1.1 g
Water 90 g
Total energy 29 kcal

Energy is predominantly from carbs (77%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.02g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 53 / 100 How is this scored?
Histidine 74%
Isoleucine 100%
Leucine 67%
Lysine 73%
Methionine + Cysteine 53%
Phenylalanine + Tyrosine 60%
Threonine 100%
Tryptophan 100%
Valine 76%

Limiting amino acid is Methionine + Cysteine (53% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 26 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 54.0 mg
Vitamin D 0.0 µg
Vitamin E 0.5 mg
Vitamin K 0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.15 mg
Folate (B9) 12 µg
Vitamin B12 0.00 µg

Minerals

Calcium 25 mg
Iron 0.4 mg
Magnesium 19 mg
Phosphorus 45 mg
Potassium 340 mg
Sodium 21 mg
Zinc 0.3 mg
Copper 0.13 mg
Manganese 0.14 mg
Selenium 0.8 µg

Notable source of Vitamin C (68% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.