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.
See how this score is calculated, build a plate around broccoli raab, raw, or compare it with another food.
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
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Turnip greens, rawDensity 99 vs 99Taro leaves, rawDensity 99 vs 99Collards, rawDensity 99 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Broccoli raab (rapini) is more closely related to turnips than to broccoli, and its flavor reflects that: assertively bitter with a peppery bite, which is why it is usually blanched briefly before sauteing with garlic, olive oil and chile flakes, a classic pairing with orecchiette pasta or Italian sausage. The stalks, leaves and small florets are all edible, though the stalks benefit from being trimmed and blanched a little longer than the leaves to soften.
Choose bunches with firm stalks and tight, unopened florets, avoiding any that have started to flower yellow, and store it unwashed in a bag in the crisper for a few days. At 22 calories per 100 grams, broccoli raab is a low-calorie way to build a pasta or sausage dish around vegetables, and it supplies 22% DV of vitamin C and 12% DV of iron, useful figures for a vegetable often served alongside a protein like sausage or beans.
Frequently asked questions about broccoli raab, raw
How many calories are in broccoli raab?
Raw broccoli raab has 22 calories per 100 grams.
How do you prepare broccoli raab?
It is usually blanched briefly, then sauteed with garlic, olive oil and chile flakes, a classic pairing with pasta or sausage.
Is broccoli raab a good source of vitamin C?
Yes, it provides 22% DV of vitamin C and 12% DV of iron per 100 grams.