Caloric Content of Kalarepa and Its Health Properties
David Janitzek
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert David Janitzek | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Kalarepa is primarily recognized in two varieties: green and red-purple. It has a sweet and slightly peppery taste. It is closely linked with early spring and is one of the most popular novelties in Poland, long forgotten but now making a comeback and appearing in many exclusive eateries.
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Health benefits
Kalarepa is a low-energy product that consists of almost 90% water. Due to the presence of fat-soluble vitamins (A, E) in 100g, it is recommended for people on a reduction diet to consume 2,2g of dietary fiber, making it a recommended product for those on a reduction diet. It is an excellent source of potassium, calcium, iron, and magnesium. It also contains smaller amounts of manganese and zinc. It also contains B vitamins and vitamin C. Due to the fat-soluble vitamins A and E, it is recommended to consume it with a fat addition, such as oils or avocado. The nutritional value of 100g of the product: – Energy value: 33 kcal, – Protein: 2,2g, – Fat: 0,3g, – Carbohydrates: 6,5g, – Fiber: 2,2g. Macro- and micronutrients: – Sodium: 8mg, – Potassium: 304mg, – Calcium: 42mg, – Phosphorus: 46mg, – Magnesium: 10mg, – Iron: 0,9mg, – Zinc: 0,26mg, – Copper: 0,16mg, – Manganese: 0,15mg, – Iodine: 0,6µg. Vitamins: – Vitamin A: 33µg, – Vitamin E: 0,02mg, – Thiamin: 0,064mg, – Riboflavin: 0,053mg, – Niacin: 0,3mg, – Vitamin B6: 0,14mg, – Folate: 20µg, – Vitamin C: 64,7mg.
Anti-inflammatory and anti-diabetic properties
A study published in 2014 found that the phenols present in kalarepa possess antioxidant and anti-inflammatory properties and may contribute to reducing the risk of diabetes. The red variety of this vegetable exhibits significantly stronger health-beneficial properties than the green variety.
Cancer Prophylaxis
Kalarepa is an outstanding source of glucosinolates (40–52 mg/100 g of product) which possess anti-cancer properties (can act as a barrier against breast, lung, prostate, or stomach cancers). This vegetable is also a valuable source of fiber, which further decreases the duration of food retention in the human body. By doing so, harmful compounds remain in contact with human organs for a shorter period, thereby amplifying the protective efficacy of glucosinolates.
Kalarepa - a substance for weight loss and muscle strengthening
Kalarepa contains significant amounts of leucine and isoleucine, which influence the post-workout muscle regeneration and protect muscles from breakdown. A study published in May 2015 in the journal Nutrients demonstrated that leucine accelerates the fat burning process and reduces hunger cravings by affecting the release of glucose in the blood.
Attentiveness towards novelties
Kalarepa starts to emerge on store shelves in the latter part of spring and the early months of summer, however, it is recommended to moderate its consumption. It is important to remember that novelties contain harmful nitrates and plant protection products that in large amounts can negatively impact the human body. A study conducted by C. Robba and colleagues in 2016 revealed that kalarepa is a high accumulator of heavy metals.
Applications of kohlrabi in cooking
Kohlrabi is often consumed raw as a snack or as an ingredient in salads. It can also be baked and used as an accompaniment to main dishes. 1 average size of kohlrabi (165 g) = 48 calories.
mgr David Janitzek
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