1 serving (85 grams) contains 25 calories, 2.5 grams of protein, 0.6 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
50.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 66 mg | 2% | |
| Total Carbohydrates | 6.2 g | 2% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 0.8 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 200.0 mg | 15% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 400 mg | 8% | |
* 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 Rapini
Rapini, also known as broccoli rabe, is a green cruciferous vegetable commonly used in Italian, Mediterranean, and Asian cuisines. Despite its name, rapini is more closely related to turnip greens than broccoli. It has a slightly bitter flavor that mellows with cooking and is often sautéd or steamed. Rapini is nutrient-dense and low in calories—only 29 calories per 100 grams—while providing high levels of important nutrients such as fiber, calcium, protein, and vitamin C. It contains a small amount of iron and negligible fat. With its vibrant green appearance, rapini is a versatile addition to various savory dishes, including pasta, soups, and stir-fries, contributing both flavor and nutrition.
Health Benefits
- Promotes bone health due to its high calcium content (117.6 mg per 100 grams).
- Boosts immunity through significant amounts of vitamin C (23.5 mg per 100 grams).
- Supports digestive health with 2.8 grams of dietary fiber per 100 grams.
- May improve iron absorption when paired with vitamin C due to its iron (1.6 mg per 100 grams).
- Low in calories and high in nutrients, making it ideal for weight management.
Dietary Considerations
Selection and Storage
Store rapini in the refrigerator, unwashed, in a plastic bag with holes to maintain freshness for up to 5 days. Wash just before cooking. Trim the tough ends and blanch before sautéing to reduce bitterness.
Common Questions About Rapini Nutrition
Is rapini high in protein?
Rapini provides 2.9 grams of protein per 100 grams, making it moderately high in protein compared to other green vegetables. While not a primary protein source, its protein content can contribute to daily intake as part of a balanced diet.
Can I eat rapini on a keto diet?
Yes, rapini is keto-friendly because it is low-carb. It contains only 3.6 grams of carbohydrates and 2.8 grams of fiber per 100 grams, resulting in a net carb content of less than 1 gram. Its low-calorie and low-sugar nature make it an excellent choice for keto meals.
What are the health benefits of rapini?
Rapini is rich in fiber (2.8g per 100g), which supports digestion, and contains vitamins A, C, and K, contributing to immune health, skin health, and bone strength. Additionally, it is low in sodium (38.8mg per 100g) and sugar, making it heart-healthy and suitable for a balanced diet.
What is the recommended portion size for rapini?
A typical serving size of rapini is around 85-100 grams, which provides approximately 29 calories. This portion size is sufficient to enjoy its nutritional benefits while keeping calories and carbs low in meals.
How does rapini compare to broccoli in nutrition and taste?
Rapini and broccoli are both nutrient-dense greens, but rapini contains fewer carbohydrates (3.6g per 100g) and is slightly higher in fiber. Rapini has a stronger, slightly bitter taste compared to broccoli, which is milder and sweeter. For cooking, rapini is often sautéed or blanched to soften its bold flavor.
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.
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.
