1 serving (85 grams) contains 20 calories, 2.1 grams of protein, 0.3 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
55.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 55.6 mg | 2% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 1.1 g | ||
| protein | 5.8 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 277.8 mg | 21% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 555.6 mg | 11% | |
* 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 Steamed broccoli rabe
Broccoli rabe, also known as rapini, is a leafy green vegetable originating from the Mediterranean region. A staple in Italian and Mediterranean cuisines, it shares similarities with broccoli but is closer to mustard greens in taste, offering a slightly bitter and nutty flavor. Its nutritional profile is impressive, boasting high levels of vitamins A, C, and K, as well as dietary fiber, calcium, and iron. With low calories and abundant antioxidants, steamed broccoli rabe is a highly nutritious addition to balanced diets. Its pungent flavor pairs well with garlic, olive oil, and lemon, making it a versatile ingredient in many dishes.
Health Benefits
- Supports immune health due to high vitamin C content (120% of the daily value per cup steamed).
- Promotes bone health with calcium and vitamin K, which play critical roles in maintaining bone density.
- Enhances digestion through dietary fiber, which contributes to healthy gut motility.
- Protects cells with antioxidants such as beta-carotene, which helps combat oxidative stress.
- Supports heart health by providing non-heme iron, which helps transport oxygen effectively in the body.
Dietary Considerations
Selection and Storage
Store unwashed broccoli rabe in a perforated bag in the crisper drawer of the refrigerator and consume within 3-5 days of purchase. Rinse thoroughly and trim woody stems prior to steaming.
Common Questions About Steamed broccoli rabe Nutrition
Is steamed broccoli rabe high in protein?
Steamed broccoli rabe is not particularly high in protein but provides about 3.2 grams of protein per 100 grams. It is more valued for its vitamin content and antioxidants rather than being a significant protein source.
Can I eat steamed broccoli rabe on a keto diet?
Yes, steamed broccoli rabe is keto-friendly as it is low in carbohydrates, containing around 1.1 grams of net carbs per 100 grams. It fits well into a keto diet and is also rich in fiber, making it a great low-carb vegetable option.
What are the health benefits of steamed broccoli rabe?
Steamed broccoli rabe is packed with vitamins A, C, and K, along with folate and antioxidants. It supports immune health, promotes bone health, and its anti-inflammatory compounds may aid in reducing chronic disease risks. Additionally, its high fiber content supports digestive health.
What is the recommended serving size for steamed broccoli rabe?
A typical serving size for steamed broccoli rabe is about 1 cup (approximately 85 grams), which provides only 35 calories. This portion size ensures a good intake of its nutritional benefits without adding significant calories.
How does steamed broccoli rabe compare to regular broccoli?
Steamed broccoli rabe has a stronger, slightly bitter flavor compared to regular broccoli. Nutritionally, it offers slightly fewer carbohydrates and calories but is higher in certain vitamins like vitamin K and minerals such as calcium. It’s a great choice for those looking for a more nutrient-dense, flavorful option.
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.
