Broccoli raab, raw
FDC 170381cup chopped (40 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianBroccoli raab, raw scores 99 of 100, Elite band, ranking 11 of 60 vegetables, at 22 calories per 100 grams. Its standout figures are more modest than the top-ranked greens: vitamin C at 22% DV, vitamin A at 15% DV, iron at 12% DV, and vitamin E at 11% DV, with protein as the leading macro.
Also called rapini, broccoli raab has a distinctly bitter, mustardy flavor and is usually blanched then sauteed with garlic and chili flakes rather than eaten raw. A cup chopped (40 grams) is a typical raw measure before cooking; its bitterness means it is rarely eaten in the large raw quantities that milder greens like spinach are.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | 1% |
| Total fat | 0.49 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 33 mg | 1% |
| Carbohydrate | 2.9 g | 1% |
| Dietary fiber | 2.7 g | 10% |
| Sugars | 0.38 g | |
| Protein | 3.2 g | 6% |
| Potassium | 196 mg | 4% |
| Calcium | 108 mg | 8% |
| Iron | 2.1 mg | 12% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 20 mg | 22% |
| Vitamin A | 131 µg | 15% |
| Vitamin E | 1.6 mg | 11% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | 0% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 0.15 g | |
| Protein | 1.3 g | 3% |
| Potassium | 78 mg | 2% |
| Calcium | 43 mg | 3% |
| Iron | 0.86 mg | 5% |
| Magnesium | 8.8 mg | 2% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin A | 52 µg | 6% |
| Vitamin E | 0.65 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 170381Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
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