Vegetable

How much fiber is in kohlrabi?

Kohlrabi has 4.9 g of fiber per 1 cup sliced (135 g). That is 18% of the daily value and a good amount for a vegetable.

4.9g

per 1 cup sliced

3.6g

per 100 g

18%

daily value

#4of 60

vegetables

Soluble vs insoluble

Soluble 1.8g 37% Insoluble 3.1g 63%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About kohlrabi and fiber

A cup of sliced kohlrabi provides 4.9 grams of fiber, which makes this overlooked brassica one of the best raw vegetables for fiber. It tastes like a mild, sweet broccoli stem and is low FODMAP.

Counts toward plant diversityLow FODMAP at this serving

How kohlrabi compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Artichoke	1 medium	6.9 g	5.8 g	25%
Jicama	1 cup sticks	5.9 g	4.9 g	21%
Collard Greens	1 cup cooked	5.3 g	2.8 g	19%
Kohlrabi	1 cup sliced	4.9 g	3.6 g	18%
Acorn Squash	1/2 cup baked	4.5 g	4.4 g	16%
Green Peas	1/2 cup	4.4 g	5.5 g	16%
Sweet Potato	1 medium	3.8 g	3.3 g	14%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

6×

servings of kohlrabi to reach 25 g, the adequate intake for adult women

8×

servings of kohlrabi to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for kohlrabi

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Kohlrabi, raw	3.6 g	–	–
Kohlrabi, cooked, boiled, drained, without salt	1.1 g	–	–
Kohlrabi, cooked, boiled, drained, with salt	1.1 g	–	–
Kohlrabi, cooked	3.6 g	–	–

Frequently asked questions

How much fiber is in kohlrabi?

1 cup sliced of kohlrabi, about 135 grams, contains 4.9 grams of dietary fiber. That is 3.6 grams of fiber per 100 grams and 18% of the 28 gram daily value.

Is kohlrabi high in fiber?

Kohlrabi is a good source at 4.9 g per serving, ranking 4 of 60 vegetables in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in kohlrabi soluble or insoluble?

About 37% of the fiber in kohlrabi is soluble (1.8 g) and 63% is insoluble (3.1 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of kohlrabi would reach a daily fiber goal?

It would take about 6 servings to reach 25 g (the adequate intake for adult women) and 8 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.