Broccoli raab, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 37 MG | 41% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 2.0 MG | 13% | |
| Pantothenic acid | 0.4 MG | 9% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 71 UG | 18% | |
| Choline, total | 33.6 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 227 UG | 25% | |
| Vitamin E (alpha-tocopherol) | 2.5 MG | 17% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 256 UG | 213% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 118 MG | 9% | |
| Iron, Fe | 1.3 MG | 7% | |
| Magnesium, Mg | 27 MG | 6% | |
| Phosphorus, P | 82 MG | 7% | |
| Potassium, K | 343 MG | 7% | |
| Sodium, Na | 56 MG | 2% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 1.3 UG | 2% |
Nutrition Highlights
- Very low in calories (25 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Vitamin C, total ascorbic acid (41% DV).
- Good source of Vitamin A, RAE (25% DV).
- Rich source of Vitamin K (phylloquinone) (213% of Daily Value per 100g).
About Broccoli raab, cooked
This leafy green vegetable, often mistaken for its cousin broccoli, is actually a member of the turnip family. Its slightly bitter, peppery flavor makes it a distinctive addition to many dishes. Rich in vitamins A, C, and K, as well as minerals like calcium and iron, it's a nutrient-dense choice for those looking to boost their vegetable intake. The high fiber content supports digestive health, while its antioxidant compounds may contribute to overall wellness.
Commonly used in Italian and Mediterranean cuisines, this vegetable shines when sautéed with garlic and olive oil, or blanched and added to pasta dishes. Its robust flavor pairs well with bold ingredients like sausage, chili flakes, and lemon. It's also a popular addition to soups and stews, where its slightly bitter taste mellows during cooking. For those watching their calorie intake, it's an excellent choice, as it's low in calories but high in nutrients. When preparing it, remember that both the leaves and florets are edible, and a quick blanch can help reduce its natural bitterness if desired.
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