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[N]extrient

Broccoli Raab (Cooked)

SR Legacy·Comprehensive Reference Data

Broccoli raab, cooked

Vegetables and Vegetable Products

A 100g serving covers 213% of the daily recommended Vitamin K, making Broccoli Raab (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.8g), fat (0.5g), and carbohydrates (3.1g) per 100g. At just 25 calories per 100g, Broccoli Raab (Cooked) is one of the lowest-calorie options available. Sodium is modest at 56mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Broccoli Raab (Cooked) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories25KCAL
Protein3.8G
Fat0.52G
Carbs3.1G
Fiber2.8G

Calorie Distribution

32kcal
  • Protein47%3.8 g
  • Fat14%0.52 g
  • Carbs38%3.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water91.4G
Energy25.0KCAL
Protein3.8G
Total lipid (fat)0.52G
Carbohydrate, by difference3.1G
Fiber, total dietary2.8G
Total Sugars0.62G
Cholesterol0MG
Vitamin C, total ascorbic acid37.0MG
Thiamin0.17MG
Riboflavin0.14MG
Niacin2.0MG
Vitamin B-60.22MG
Folate, total71.0UG
Vitamin B-120UG
Vitamin A, RAE227UG
Vitamin E (alpha-tocopherol)2.5MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)256UG
Calcium, Ca118MG
Iron, Fe1.3MG
Magnesium, Mg27.0MG
Phosphorus, P82.0MG
Potassium, K343MG
Sodium, Na56.0MG
Zinc, Zn0.54MG
Copper, Cu0.07MG
Manganese, Mn0.38MG
Selenium, Se1.3UG
Energy104kJ
Ash1.1G
Sucrose0.15G
Glucose0.23G
Fructose0.24G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.45MG
Folic acid0UG
Folate, food71.0UG
Folate, DFE71.0UG
Choline, total33.6MG
Betaine0.20MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2720UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU4533IU
Lycopene0UG
Lutein + zeaxanthin1683UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.32MG
Tocopherol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.09G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.08G
SFA 17:00G
SFA 18:00.01G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.05G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10G
MUFA 17:10.03G
MUFA 18:10.01G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.23G
PUFA 18:20.03G
PUFA 18:30.20G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.05G
Threonine0.13G
Isoleucine0.13G
Leucine0.21G
Lysine0.24G
Methionine0.06G
Cystine0.05G
Phenylalanine0.15G
Tyrosine0.09G
Valine0.18G
Arginine0.21G
Histidine0.08G
Alanine0.15G
Aspartic acid0.43G
Glutamic acid0.66G
Glycine0.15G
Proline0.16G
Serine0.12G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
NLEA serving (85g)213.3g0.4g2.7g
bunch cooked (437g)10916.7g2.3g13.6g

Scaled from Broccoli Raab (Cooked)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

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Asparagus Drained with Salt (Cooked, Boiled)

22 kcal2.4g protein

Potatoes Russet Flesh and Skin (Baked)

95 kcal2.6g protein

Water Convolvulus Drained with Salt (Cooked, Boiled)

20 kcal2.1g protein

Cardoon Drained Without Salt (Cooked, Boiled)

22 kcal0.8g protein

Artichokes (globe or French) Drained with Salt (Frozen, Cooked, Boiled)

45 kcal3.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Broccoli Raab (Raw)

22 kcal3.17g protein

Taro Leaves (Raw)

42 kcal4.98g protein

Turnip Greens Unprepared (Frozen)

22 kcal2.47g protein

Turnip Greens Drained Without Salt (Frozen, Cooked, Boiled)

29 kcal3.35g protein

Taro Leaves with Salt (Cooked, Steamed)

24 kcal2.72g protein

Turnip Greens Drained with Salt (Frozen, Cooked, Boiled)

29 kcal3.35g protein

Nutrient Highlights

  • Broccoli Raab (Cooked) is a excellent source of Vitamin C (41% DV) — see top foods ranked by Vitamin C
  • Broccoli Raab (Cooked) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Broccoli Raab (Cooked) is naturally low in sodium at 56mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Broccoli Raab (Cooked) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 5% (#413 of 8,262)
  • Calcium: top 15% (#1,239 of 8,262)
  • Fiber: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories25
% Daily Value*
Total Fat 0.52G1%
Cholesterol 0MG0%
Sodium 56.0MG2%
Total Carbohydrate 3.1G1%
Dietary Fiber 2.8G10%
Total Sugars 0.62G
Protein 3.8G8%
Vitamin D 0UG0%
Calcium 118MG9%
Iron 1.3MG7%
Potassium 343MG7%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170382.

View on USDA FoodData Central →