Know what’s on your plate
Broccoli raab
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 22 kcal —
- Protein 3.2 g 6%
- Carbohydrate 0.2 g 0%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.7 g 10%
- Sugars 0.4 g —
- Sodium 33 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 131 µg 15%
- Vitamin C 20.2 mg 22%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 11%
- Vitamin K 224 µg 187%
- Thiamin (B1) 0.16 mg 14%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.32 mg 6%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 83 µg 21%
- Vitamin B12 0 µg 0%
- Choline 18.3 mg 3%
Minerals
- Calcium 108 mg 8%
- Iron 2.1 mg 12%
- Magnesium 22 mg 5%
- Phosphorus 73 mg 6%
- Potassium 196 mg 4%
- Zinc 0.77 mg 7%
- Copper 0.04 mg 5%
- Manganese 0.4 mg 17%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 22 | 3.2 g | 0.2 g | 0.5 g |
| 1 × cup chopped | 40 g | 9 | 1.3 g | 0.1 g | 0.2 g |
| 1 × stalk | 19 g | 4 | 0.6 g | 0 g | 0.1 g |
| 2 × cup chopped | 80 g | 18 | 2.5 g | 0.1 g | 0.4 g |
| ½ × cup chopped | 20 g | 4 | 0.6 g | 0 g | 0.1 g |
| 3 × cup chopped | 120 g | 26 | 3.8 g | 0.2 g | 0.6 g |
| 4 × cup chopped | 160 g | 35 | 5.1 g | 0.2 g | 0.8 g |
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Questions about Broccoli raab
What is broccoli raab, and is it the same as broccoli?
Broccoli raab, also called rapini, is a leafy brassica with slender stems, small flower buds and a pleasantly bitter, peppery flavour. It is related to turnips rather than being a type of ordinary broccoli.
How do you prepare broccoli raab so it is less bitter?
Trim off the tough ends, then blanch the stems and leaves in boiling salted water for about 2 minutes and drain before finishing in a pan. For a gentler flavour, cook it with garlic and olive oil, or add a squeeze of lemon.
How long should you cook broccoli raab?
Steam or boil it for about 3–5 minutes, until the stems are tender but still have a little bite. To sauté it, blanch first, then cook in a hot pan with oil and garlic for another 2–3 minutes.
How do you choose and store broccoli raab?
Choose bunches with firm, fresh-looking leaves, crisp stems and tight buds; avoid yellowing leaves or open flowers. Keep it in the fridge in a loosely closed bag and use within a few days.
What goes well with broccoli raab?
Its bitter edge works especially well with garlic, chilli, lemon, olive oil and salty cheese. In Italian-American cooking, it is a classic partner for sausage, often served with pasta or tucked into a sandwich.
Can you eat broccoli raab raw?
Yes, the leaves and tender stems can be eaten raw, but their bitterness and firmness are more noticeable than when cooked. Slice them very finely and use a small amount in a salad, or blanch them first for a milder taste.
How does broccoli raab compare with broccoli?
Broccoli raab has 3.2 g protein per 100 g, close to broccoli’s 2.82 g, but far less vitamin C: 20.2 mg compared with 89.2 mg in broccoli. Its leafy stems and bitter taste also make it quite different to eat.
Does broccoli raab provide much vitamin K?
Yes. A 100 g portion provides 224 µg of vitamin K, and it is a source of this vitamin.
Source: USDA FoodData Central 170381 · per 100 g · carbohydrate per EU label, fibre excluded
