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
Cooked broccoli raab softens the stems and mellows the bitterness somewhat, though it remains a distinctly assertive green compared to spinach or chard. Protein stays high for a cooked vegetable, and fiber holds steady. Fat is negligible. In Southern Italian cooking it often goes straight from the pot into a pan with garlic and oil for a second cook, which builds flavor while finishing the texture. A natural companion to orecchiette with sausage.
Dietary Information
Broccoli raab, cooked is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Broccoli raab, cooked include Vitamin K (phylloquinone) (213% DV) , Vitamin C, total ascorbic acid (41% DV) , and Vitamin A, RAE (25% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 25 calories per 100 grams, Broccoli raab, cooked gets 61% of its calories from protein, 50% from carbohydrates, and 19% from fat. This is lower than most foods and comparable to fruits and vegetables.
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