⏱ 25 min total

Kohlrabi, Spinach, and Egg Noodles

Name: Kohlrabi, Spinach, and Egg Noodles
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ cup Kohlrabi; 1 cup Egg noodles; ½ tbsp Butter; ¼ dash Salt; ¼ dash Black pepper; 1 cup Spinach

Per 1 serving · 109 g · 6 ingredients

Calories

213

11%
of a 2,000 cal day

Protein
6.9g
13% of calories
Carbs
30g
56% of calories
Fat
7.6g
31% of calories

Portion

✓ Low sodium

At a glance

One serving of Kohlrabi, Spinach, and Egg Noodles (109 g) has 213 calories, with 6.9 g of protein, 30 g of carbohydrates and 7.6 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin A (22% DV), Vitamin C (33% DV) and Vitamin K (121% DV). Keep an eye on saturated fat, which provides 21% of the daily value.

Per 100 g

195cal

medium energy density

Protein per 100 cal

3.2g

Net carbs

27g

carbs minus fiber

Fiber

3.1g

1.7 g sugar

High in

20%+ of the daily value

Vitamin A22%
Vitamin C33%
Vitamin K121%
Thiamine40%
Niacin22%
Folate (B9)38%

Good source of

10–19% of the daily value

Dietary fiber11%
Riboflavin (B2)18%
Vitamin B615%
Magnesium12%
Phosphorus18%

Watch

20%+ of the daily value

Saturated fat21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Peel the kohlrabi by trimming the root and tip, then remove the thick outer skin; slice into thin matchsticks or small dice for quicker cooking.
2
Bring a large pot of lightly salted water to a boil. Add the egg noodles and cook until al dente, about 5 minutes. Drain well.
3
Meanwhile, melt the butter in a large skillet over medium heat. Add the kohlrabi, season lightly with salt and pepper, and sauté until crisp-tender, 7 to 10 minutes.
4
Add the drained noodles to the skillet and cook, tossing occasionally, until lightly fried and coated, 5 to 7 minutes. Adjust seasoning to taste.
5
Add the spinach and cook, tossing, just until wilted, 3 to 5 minutes. Serve hot.

Vitamins & minerals

Amounts for 1 serving (109 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	196 μg	22%
Vitamin C	29 mg	33%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	7%
Vitamin K	146 μg	121%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.2 mg	18%
Niacin	4 mg	22%
Vitamin B6	0.2 mg	15%
Folate (B9)	151 μg	38%
Vitamin B12	0.1 μg	5%
Pantothenic acid	0.4 mg	9%
Choline	41 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	2 mg	31%
Potassium	380 mg	8%
Magnesium	52 mg	12%
Phosphorus	124 mg	18%
Zinc	1 mg	8%
Copper	0.2 mg	22%
Manganese	1 mg	28%
Selenium	31 μg	56%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.4 g	—
Beta carotene	1,707 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	1 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	54 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 213 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

40min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Kohlrabi, Spinach, and Egg Noodles?

One serving of Kohlrabi, Spinach, and Egg Noodles (1 serving) has 213 calories, which works out to 195 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Kohlrabi, Spinach, and Egg Noodles high in protein?

Not especially. It has 6.9 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Kohlrabi, Spinach, and Egg Noodles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kohlrabi, Spinach, and Egg Noodles?

78 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Kohlrabi, Spinach, and Egg Noodles?

1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (109 g)

Calories213

% Daily Value*

Total fat 7.6g	10%
Saturated fat 4.1g	21%
Trans fat 0.3g
Cholesterol 47mg	16%
Sodium 78mg	3%
Total carbohydrate 30g	11%
Dietary fiber 3.1g	11%
Total sugars 1.7g
Protein 6.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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