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Broccoli Rabe

Broccoli Rabe

EverydayFresh

Broccoli rabe (also called rapini) is a leafy cruciferous vegetable characterized by its bitter flavor, slender stalks, and small broccoli-like florets. A nutrient-dense green, it provides significant vitamins A, C, and K, along with iron and calcium, while remaining low in calories. Traditionally used in Italian cuisine, it is often blanched to mellow its bitterness before being sautéed with garlic or incorporated into pasta dishes and soups.

Macro Impact

A 1 cup serving contains 19 calories, 3g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 19 calories?
Walking3.5 mph, moderate pace
4 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (85 g)
Amount per serving
Calories19
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium28mg
1%
Total Carbohydrate2g
1%
Dietary Fiber2g
8%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium92mg
7%
Iron2mg
10%
Potassium167mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
2 / 28 g
8%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
12%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
71 / 400 mcg
18%
Vitamin A
111 / 800 mcg
14%
Vitamin C
17 / 83 mg
21%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
190 / 105 mcg
181%
Minerals
Calcium
92 / 1k mg
9%
Copper
0 / 1 mg
4%
Iron
2 / 13 mg
14%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
16%
Phosphorous
62 / 700 mg
9%
Potassium
167 / 3k mg
6%
Selenium
1 / 55 mcg
2%
Sodium
28 / 2.3k mg
1%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
79 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Broccoli raab, raw. USDA Standard Reference, Legacy. Food ID 170381.
  2. 2.Broccoli raab, cooked. USDA Standard Reference, Legacy. Food ID 170382.
  3. 3.Broccoli raab (rapini), raw. Canadian Nutrient File. Food ID 5410.
  4. 4.Broccoli raab (rapini), cooked. Canadian Nutrient File. Food ID 5411.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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