2 forms & preparations
Dietary labels are inferred automatically from Broccoli raab, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 74/100
How many beneficial nutrients Broccoli raab, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Broccoli raab, cooked come from — the split across carbs, fat & protein.
38% from carbs
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Carbs 38%3.1 g per serving
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Fat 14%0.5 g per serving
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Protein 47%3.8 g per serving
What Broccoli raab, cooked is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.1 g | |
| Dietary Fiber | 2.8 g | |
| Total Sugars | 0.6 g | — |
| Sucrose | 0.2 g | — |
| Glucose | 0.2 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.5 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 130.0 mg | — |
| Omega-6 Fatty Acids | 20.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 50.0 mg | — |
| Stearic Acid | 7.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 10.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 20.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.8 g | |
| Histidine | 80.0 mg | — |
| Isoleucine | 125.0 mg | — |
| Leucine | 206.0 mg | — |
| Lysine | 239.0 mg | — |
| Methionine | 58.0 mg | — |
| Phenylalanine | 154.0 mg | — |
| Threonine | 128.0 mg | — |
| Tryptophan | 52.0 mg | — |
| Valine | 184.0 mg | — |
| Alanine | 149.0 mg | — |
| Arginine | 207.0 mg | — |
| Aspartic Acid | 434.0 mg | — |
| Cystine | 47.0 mg | — |
| Glutamic Acid | 662.0 mg | — |
| Glycine | 148.0 mg | — |
| Proline | 158.0 mg | — |
| Serine | 120.0 mg | — |
| Tyrosine | 90.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 227.0 mcg | |
| Vitamin C | 37.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.5 mg | |
| Vitamin K | 256.0 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 2.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 71.0 mcg | |
| Vitamin B12 | ~ | — |
| Pantothenic Acid (B5) | 0.4 mg | |
| Choline | 33.6 mg | |
| Betaine | 0.2 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 118.0 mg | |
| Iron | 1.3 mg | |
| Magnesium | 27.0 mg | |
| Phosphorus | 82.0 mg | |
| Potassium | 343.0 mg | |
| Sodium | 56.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 1.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Broccoli raab, cooked
Rapini (Brassica rapa), sold in the United States as broccoli rabe or broccoli raab, is a leafy green vegetable with slender stalks, jagged leaves, and small broccoli-like buds, all of which are edible. Despite its name and looks, it is more closely related to the turnip than to broccoli, and it is prized for a bold, pleasantly bitter, slightly nutty flavor that is a hallmark of Italian cooking. Rapini is low in calories and rich in vitamins A, C, and K, along with folate and fiber.
It is classically sauteed with garlic, olive oil, and a pinch of chili, then paired with sausage and orecchiette pasta or piled onto crusty bread. Blanching it briefly before cooking tames some of the bitterness. Choose crisp, bright green bunches with tight buds and no yellowing, and store rapini wrapped in the refrigerator, using it within a couple of days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Broccoli raab, cooked?
There are 32 calories in 100 g of Broccoli raab, cooked, or about 27 calories in 1 NLEA serving (85 g).
How much protein is in Broccoli raab, cooked?
Broccoli raab, cooked contains 3.8 g of protein per 100 g.
How many carbs are in Broccoli raab, cooked?
Broccoli raab, cooked has 3.1 g of carbohydrates per 100 g.
How much fat is in Broccoli raab, cooked?
Broccoli raab, cooked provides 0.5 g of total fat per 100 g.
What is Broccoli raab, cooked a good source of?
Broccoli raab, cooked is an excellent source of Vitamin K (213% DV), Vitamin C (41% DV) and Vitamin A (RAE) (25% DV) and a good source of Folate (B9), Vitamin E, Manganese, Thiamin (B1), Niacin (B3) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
