1 serving (40 grams) contains 9 calories, 1.3 grams of protein, 0.2 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
8.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.2 mg | 0% | |
| Total Carbohydrates | 1.1 g | 0% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 0.2 g | ||
| protein | 1.3 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 43.2 mg | 3% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 78.4 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli raab
Broccoli raab, also known as rapini, is a leafy green vegetable with small flower-like buds resembling broccoli. Though visually similar, it is more closely related to turnips. It originates from the Mediterranean region and is particularly beloved in Italian, Portuguese, and Chinese cuisines. Often used in stir-fries, pasta dishes, and soups, broccoli raab has a slightly bitter and nutty flavor. Nutritionally, it is low in calories and rich in nutrients such as vitamins A, C, and K, as well as fiber, calcium, and iron. Per 100 grams, it provides approximately 25 calories, 3 grams of fiber, and significant amounts of antioxidants that support overall health. When consumed raw or cooked, it serves as a nutrient-rich addition to a balanced diet and is often recommended for promoting heart health, strong bones, and immunity.
Health Benefits
- Supports immunity due to high vitamin C content (120% of the Recommended Daily Allowance in 100 grams).
- Promotes strong bones with vitamin K, providing 169% of the daily recommended intake per 100 grams.
- Aids digestion and gut health with its high fiber content (3 grams per 100 grams).
- Helps prevent oxidative stress with antioxidants like beta-carotene and lutein.
- Provides iron, contributing to healthy red blood cells which prevent anemia.
Dietary Considerations
Selection and Storage
Store broccoli raab in the refrigerator, unwashed, in a perforated plastic bag for up to 5 days. Wash thoroughly before cooking to remove grit and dirt.
Common Questions About Broccoli raab Nutrition
Is broccoli rabe high in protein?
Broccoli rabe is not particularly high in protein but does provide a moderate amount for a vegetable. One cup of cooked broccoli rabe contains about 1.3 grams of protein, along with only 32 calories.
Can I eat broccoli rabe on a keto diet?
Yes, broccoli rabe is an excellent choice for a keto diet. It is very low in carbohydrates, with only about 1 gram of net carbs per cup of cooked broccoli rabe, making it a perfect fit for low-carb and keto meal plans.
What are the health benefits of eating broccoli rabe?
Broccoli rabe is rich in nutrients, including vitamins A, C, and K, and also provides calcium, iron, and potassium. Its antioxidants and fiber support immune health, bone health, and digestion. Additionally, its low-calorie and low-carb profile makes it ideal for weight management.
What is the recommended serving size for broccoli rabe?
A standard serving size of broccoli rabe is about 1 cup of cooked greens (roughly 130 grams). This amount provides a good balance of nutrients while being very low in calories, making it easy to incorporate into meals without overeating.
How does broccoli rabe compare to spinach in terms of nutrition?
Broccoli rabe and spinach are both nutrient-dense, but they have different strengths. Broccoli rabe is higher in vitamin K and calcium, while spinach contains more iron and magnesium. Both are low in calories and excellent sources of vitamin A, so they are great options depending on your nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Broccoli raab DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
