Broccoli raab, raw
* 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 | 20.2 MG | 22% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 83 UG | 21% | |
| Choline, total | 18.3 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 131 UG | 15% | |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 11% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 224 UG | 187% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 108 MG | 8% | |
| Iron, Fe | 2.1 MG | 12% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 73 MG | 6% | |
| Potassium, K | 196 MG | 4% | |
| Sodium, Na | 33 MG | 1% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.7g per 100g).
- Good source of Vitamin C, total ascorbic acid (22% DV).
- Good source of Folate, total (21% DV).
- Rich source of Vitamin K (phylloquinone) (187% of Daily Value per 100g).
About Broccoli raab, raw
This leafy green vegetable, often mistaken for its cousin broccoli, is actually a member of the turnip family. Its slender stalks, small florets, and slightly bitter leaves make it a distinctive addition to many dishes. Despite its delicate appearance, it packs a nutritional punch, offering a good source of protein and fiber while remaining low in calories and fat. The high fiber content supports digestive health, and its protein content makes it a valuable option for those looking to increase plant-based nutrients in their diet.
In the kitchen, this vegetable is prized for its versatility and bold flavor. It can be sautéed with garlic and olive oil, blanched and added to pasta, or incorporated into soups and stews. Its slightly bitter taste pairs well with rich ingredients like sausage or cheese, making it a favorite in Italian and Mediterranean cuisines. For those mindful of their carbohydrate intake, it’s an excellent choice, as it contains minimal carbs while delivering a satisfying texture and depth of flavor. Whether used as a side dish or a main ingredient, it’s a nutrient-dense option that can elevate both the taste and healthfulness of a meal.
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