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[N]extrient

Broccoli Raab (Raw)

SR Legacy·Comprehensive Reference Data

Broccoli raab, raw

Vegetables and Vegetable Products

A 100g serving covers 187% of the daily recommended Vitamin K, making Broccoli Raab (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.2g), fat (0.5g), and carbohydrates (2.9g) per 100g. At just 22 calories per 100g, Broccoli Raab (Raw) is one of the lowest-calorie options available. Sodium is modest at 33mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Broccoli Raab (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories22KCAL
Protein3.2G
Fat0.49G
Carbs2.9G
Fiber2.7G

Calorie Distribution

29kcal
  • Protein44%3.2 g
  • Fat15%0.49 g
  • Carbs40%2.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.5G
Energy22.0KCAL
Protein3.2G
Total lipid (fat)0.49G
Carbohydrate, by difference2.9G
Fiber, total dietary2.7G
Total Sugars0.38G
Cholesterol0MG
Vitamin C, total ascorbic acid20.2MG
Thiamin0.16MG
Riboflavin0.13MG
Niacin1.2MG
Vitamin B-60.17MG
Folate, total83.0UG
Vitamin B-120UG
Vitamin A, RAE131UG
Vitamin E (alpha-tocopherol)1.6MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)224UG
Calcium, Ca108MG
Iron, Fe2.1MG
Magnesium, Mg22.0MG
Phosphorus, P73.0MG
Potassium, K196MG
Sodium, Na33.0MG
Zinc, Zn0.77MG
Copper, Cu0.04MG
Manganese, Mn0.40MG
Selenium, Se1.0UG
Energy92.0kJ
Ash0.93G
Sucrose0.11G
Glucose0.10G
Fructose0.17G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.32MG
Folic acid0UG
Folate, food83.0UG
Folate, DFE83.0UG
Choline, total18.3MG
Betaine0.30MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1573UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2622IU
Lycopene0UG
Lutein + zeaxanthin1121UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.16MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.08G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.07G
SFA 17:00G
SFA 18:00.01G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.04G
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 polyunsaturated0.22G
PUFA 18:20.03G
PUFA 18:30.19G
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
Tryptophan0.04G
Threonine0.11G
Isoleucine0.10G
Leucine0.17G
Lysine0.20G
Methionine0.05G
Cystine0.04G
Phenylalanine0.13G
Tyrosine0.07G
Valine0.15G
Arginine0.17G
Histidine0.07G
Alanine0.12G
Aspartic acid0.36G
Glutamic acid0.55G
Glycine0.12G
Proline0.13G
Serine0.10G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
stalk (19g)40.6g0.1g0.5g
cup chopped (40g)91.3g0.2g1.1g

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

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Nutritionally Similar Foods

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

Broccoli Raab (Cooked)

25 kcal3.83g protein

Turnip Greens Unprepared (Frozen)

22 kcal2.47g protein

Turnip Greens and Turnips Unprepared (Frozen)

21 kcal2.46g protein

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

29 kcal3.35g protein

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

29 kcal3.35g protein

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

19 kcal2.27g protein

Nutrient Highlights

  • Broccoli Raab (Raw) is a excellent source of Vitamin C (22% DV) — see top foods ranked by Vitamin C
  • Broccoli Raab (Raw) is a good source of Iron (12% DV) — see top foods ranked by Iron
  • Broccoli Raab (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Broccoli Raab (Raw) is naturally low in sodium at 33mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 9% (#744 of 8,262)
  • Calcium: top 17% (#1,405 of 8,262)
  • Fiber: top 20% (#1,652 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

Calories22
% Daily Value*
Total Fat 0.49G1%
Cholesterol 0MG0%
Sodium 33.0MG1%
Total Carbohydrate 2.9G1%
Dietary Fiber 2.7G10%
Total Sugars 0.38G
Protein 3.2G6%
Vitamin D 0UG0%
Calcium 108MG8%
Iron 2.1MG12%
Potassium 196MG4%

* 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: 170381.

View on USDA FoodData Central →