1 serving (85 grams) contains 9 calories, 1.3 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13 mg | 0% | |
| Total Carbohydrates | 1.1 g | 0% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 0.4 g | ||
| protein | 1.3 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 43 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 150 mg | 3% | |
* 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 rabe
Broccoli rabe, also known as rapini, is a leafy green vegetable closely related to turnips, though it resembles broccoli in appearance. Native to the Mediterranean region, it is a staple in Italian, Chinese, and Portuguese cuisines. Characterized by its slightly bitter taste, it is rich in essential nutrients, providing an excellent source of vitamins A, C, and K, as well as folate, calcium, and iron. Broccoli rabe is also low in calories and carbohydrates, making it a popular choice for healthy eating plans. Its high fiber content further supports digestive health, while its rich nutrient profile makes it a valuable addition to balanced diets.
Health Benefits
- Vitamin K supports bone health and helps in blood clotting, with 112% of the daily value in a one-cup serving.
- Vitamin C acts as a powerful antioxidant, helping to support immune function and skin health.
- Rich in folate, broccoli rabe supports proper cell division, making it especially beneficial during pregnancy.
- High fiber content improves digestive health and can aid in managing healthy cholesterol levels.
- Calcium in broccoli rabe supports healthy bones and teeth, particularly in vegetarian diets.
Dietary Considerations
Selection and Storage
Store in the refrigerator in a perforated bag and consume within 5 days. Rinse thoroughly before cooking to remove any dirt or grit.
Common Questions About Broccoli rabe Nutrition
What is the nutritional content of broccoli rabe?
Broccoli rabe is low in calories, with approximately 25 calories per 100 grams. It contains about 3 grams of protein, 0.5 grams of fat, and 4 grams of carbohydrates. It is rich in vitamins like vitamin A, C, and K, as well as minerals such as calcium, iron, and potassium.
Can I eat broccoli rabe on a keto diet?
Yes, broccoli rabe is keto-friendly due to its low carbohydrate content. With only around 4 grams of carbs per 100 grams (and 2 grams coming from fiber), it is a great vegetable option for maintaining ketosis while also adding essential nutrients.
What are the health benefits of broccoli rabe?
Broccoli rabe is rich in antioxidants and nutrients that support overall health. It is particularly high in vitamin K, which promotes bone health, and vitamin C, which boosts the immune system. Its fiber content aids digestion, and its compound sulforaphane may have cancer-fighting properties.
How much broccoli rabe should I eat in one serving?
A recommended serving size of broccoli rabe is about 1 cup cooked (roughly 85-100 grams). This portion provides a good balance of nutrients without excessive calories or carbohydrates, making it a suitable side dish or ingredient in a meal.
How does broccoli rabe compare to broccoli, and how should I prepare it?
Broccoli rabe has a stronger, more bitter flavor than regular broccoli and contains more vitamin K but slightly less vitamin C. It is best eaten sautéed with garlic and olive oil or blanched briefly to reduce bitterness. In contrast, broccoli has a milder taste and is often steamed or roasted.
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.
- Nutritional Composition and Health Benefits of Cruciferous VegetablesUniversity of Illinois ExtensionThis source explains the nutritional benefits of cruciferous vegetables like broccoli rabe, focusing on glucosinolates and their potential anticancer properties.
- Cruciferous Vegetables and Cancer PreventionNational Cancer InstituteDiscusses compounds in cruciferous vegetables like broccoli rabe that may reduce the risk of cancer through dietary intake.
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.
