Broccoli raab, cooked

Nutrition Summary

Calories 33

per 100g

Fat 0.52g

per 100g

Carbs 3.12g

per 100g

Protein 3.83g

per 100g


  • High in vitamin A
  • No cholesterol


Additional info:

  • Low calories
  • Low in sugar
  • High in beta carotene
  • High in lutein+zeazanthin
  • High in vitamin K (phylloquinone)
  • High in water
  • Low in monounsaturated fatty acids

Other common serving sizes:

Serving Size Calories

Some quick facts about "Broccoli raab, cooked"

  • It is also known as "Broccoli rabe, Rapini" (including local or regional names).
  • 33 calories per 100g of "Broccoli raab, cooked" amount to 2% of a daily intake of 2000 calories, but your daily values may be higher or lower depending on your calorie needs.
  • It is often used on diets against cancer.
Main Nutrition Facts per 100g
Calories 33Kcal (138.07kJ)
Calories from fat 4.68Kcal (19.58kJ)
Saturated fatty acids 0.057g
Cholesterol 0mg
Sodium 56mg
Total Sugars 0.62g
Total Dietary Fiber 2.8g
Calcium 118mg
Potassium 343mg
Food Energy per 100g
Calories 33Kcal (138.07kJ)
Calories from fat 4.68Kcal (19.58kJ)
Calories from carbohydrate 12.48Kcal (52.22kJ)
Calories from protein 15.32Kcal (64.1kJ)
Fats & Fatty Acids per 100g
Total Fat 0.52g
Saturated fatty acids 0.057g
Polyunsaturated fatty acids 0.15g
Monounsaturated fatty acids 0.03g
Carbohydrates per 100g
Carbohydrate by difference 3.12g
Total Dietary Fiber 2.8g
Total Sugars 0.62g
Glucose (dextrose) 0.23g
Fructose 0.24g
Sucrose 0.15g
Lactose 0g
Protein & Amino Acids per 100g
Protein 3.83g
Tryptophan 0.05g
Threonine 0.12g
Isoleucine 0.12g
Leucine 0.2g
Lysine 0.23g
Methionine 0.05g
Cystine 0.04g
Phenylalanine 0.15g
Tyrosine 0.09g
Valine 0.18g
Arginine 0.2g
Histidine 0.08g
Alanine 0.14g
Aspartic acid 0.43g
Glutamic acid 0.66g
Glycine 0.14g
Proline 0.15g
Serine 0.12g
Vitamins per 100g
Vitamin A 4533iu
Vitamin A (retinol activity equivalents) 227μg
Retinol 0μg
Alpha Carotene 0μg
Beta Carotene 2720μg
Beta Cryptoxanthin 0μg
Lycopene 0μg
Lutein + Zeazanthin 1683μg
Vitamin B1 (Thiamin) 0.169mg
Vitamin B2 (Riboflavin) 0.14mg
Vitamin B3 (Niacin) 2.015mg
Vitamin B5 (Pantothenic Acid) 0.448mg
Vitamin B6 0.22mg
Vitamin B12 0μg
Vitamin C 37mg
Vitamin E (alpha-tocopherol) 2.53mg
Vitamin D 0μg
Vitamin D 0iu
Vitamin K (phylloquinone) 256μg
Dihydrophylloquinone (hydrogenated vitamin K1) 0μg
Total Folate 71μg
Vitamin B9 (Folic Acid) 0μg
Food Folate 71μg
Folate (dietary folate equivalents) 71μg
Total Choline 33.6mg
Betaine 0.2mg
Minerals per 100g
Calcium 118mg
Iron 1.27mg
Magnesium 27mg
Phosphorus 82mg
Potassium 343mg
Sodium 56mg
Zinc 0.54mg
Copper 0.075mg
Manganese 0.38mg
Selenium 1.3μg
Sterols per 100g
Cholesterol 0mg
Other Nutriens per 100g
Water 91.41g
Alcohol (ethyl) 0g
Caffeine 0mg
Theobromine 0mg
Ash 1.11g

Eating Healthily


Here's how can help you





Carbohydrates are the body's preferred energy source. However, "preferred energy source" doesn't necessarily mean you need to make your diet consist primarily of carbohydrates, or that all carbohydrates are created equal. In today's society, carbs are ubiquitous, especially in pre-packaged foods. In particular, "Broccoli raab, cooked" contains 3.12g of carbs per 100g. While planning your diet it's important to understand the difference between refined carbohydrates which are energy dense and have a low nutrient composition, and the more nutritious whole grain or complex carbohydrates.





In addition, when using labels, it's important to look under the "carbohydrates" section and read how many grams of carbohydrates (4 calories from carbohydrate = 1 gram) are comprised of sugars. However, when reading labels be mindful that some of the sugar content may come from added sugars and not from natural sources such as fruit. Added sugars are the kind of sugar you want to avoid - this means that sucrose has been artificially added to enhance flavor. For example, "Broccoli raab, cooked" contains 0.62g total sugars per 100g. The sugar that each food contains can be analyzed on monosaccharides and disaccharides. The monosaccharides that "Broccoli raab, cooked" contains are glucose (dextrose) 0.23g and fructose 0.24g while the disaccharides are sucrose 0.15g and . Added sugar may significantly increase the calorie content of food with little nutritional value, to achieve or maintain a healthy weight try not to consume foods with refined or added sugars on a regular basis. Eating fruits also supplies the body with fiber and antioxidants - something adding table sugar doesn't accomplish. Vegetables have some carbohydrate, but they tend to have many micronutrients, antioxidants, and lots of fiber that can improve your well-being.





egg proteins


Some important proteins that "Broccoli raab, cooked" contains are tryptophan 0.05g, lysine 0.23g, methionine 0.05g, phenylalanine 0.15g, tyrosine 0.09g, arginine 0.2g, alanine 0.14g, glycine 0.14g and proline 0.15g (values are calculated per 100g). Whether you're eating protein to drop fat, gain muscle, or both, it's important to seek out lean protein, or protein that has very little fat. Some fat is important (see the next section), but the type of fat matters greatly, so not all high-fat proteins are equally healthy. Some examples of lean protein include skinless chicken, tuna fish, tilapia, extra-lean ground beef, egg whites, low-fat or fat free Greek yogurt and cottage cheese, and tofu.



Vitamins are essential to good health and wellbeing. Vitamins play a key role in virtually all physiological processes occurring within the body. For example, "Broccoli raab, cooked" contains 0μg of vitamin D which can aid in calcium absorption and 37mg of vitamin C which can aid in iron absorption and plays a role in collagen formation. A healthy balanced diet with plenty of wholegrains, vegetables and fruits will ensure you are receiving an adequate amount of vitamins to help your body perform at its best. Vitamins are micronutrients which are important for our bones, skin and organs. Plus, they play a significant role in resistance to infections and diseases.

Furthermore, we can categorize vitamins into water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins as the name suggests dissolve in water, because of this they cannot be stored in the body and need to be consumed regularly. The B group vitamins are an example of water-soluble vitamins. The B group vitamins are B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 and B12. "Broccoli raab, cooked" contains thiamin (B1) 0.169mg, riboflavin (B2) 0.14mg, niacin (B3) 2.015mg, pantothenic acid (B5) 0.448mg, B6 0.22mg and B12 0μg. These vitamins are responsible for releasing and producing energy, building proteins and cells.



In particular, "Broccoli raab, cooked" contains 227μg of vitamin A (retinol activity equivalents) which is responsible not only for vision, but also cellular growth and development and immune function. There are two major dietary sources of vitamin A, the plant sources beta-carotene and other carotenes can be found in dark green vegetables and orange and red fruits. Retinol is the vitamin A found in animal foods such as liver, eggs, dairy and fatty fish. Those parts of Vitamin A in "Broccoli raab, cooked" are Retinol 227μg, Alpha Carotene 0μg, Beta Carotene 2720μg, Beta Cryptoxanthin 0μg, Lycopene 0μg and Lutein+Zeazanthin 1683μg.

Also Vitamins such as D and E are responsible for several functions of our body and help vitamin A with their action. For example, Vitamin D aids in for bone formation and Vitamin E acts as an antioxidant and is critical for nerve and muscle function. In "Broccoli raab, cooked" there is Vitamin D 0μg and Vitamin E (alpha-tocopherol) 2.53mg.



Fats are essential for normal body functioning and well-being. Omega-3 fatty acids and DHA support brain development and can support weight loss. In terms of fats, omega-3s are especially important, and some studies suggest that they can help to alleviate depression. First of all, you can gain calories from a variety of nutrients which are important for our metabolism. fatsIn particular, the calories (33Kcal) that are contained in "Broccoli raab, cooked" are separated in calories from fat (4.68Kcal), from carbohydrate (12.48Kcal) and from protein (15.32Kcal). It also contains fatty acids which can be categorized in fats (total) 0.52g, saturated fats 0.057g, polyunsaturated fats 0.15g and monounsaturated fats 0.03g. Omega-3s can be found in salmon and other fatty fish, and they're also found in eggs.



"Broccoli raab, cooked" Categories & Pros/Cons

"Broccoli raab, cooked" belongs to the "Vegetables and Vegetable Products" category. Its major pros are that it's high in vitamin A and it has no cholesterol. In addition, it's low in calories, it's low in sugar, it's high in beta carotene, it's high in lutein+zeazanthin, it's high in vitamin K (phylloquinone), it's high in water and it's low in monounsaturated fatty acids.

How to burn 33 calories


How to burn caloriesFor example a 30 year old male about 176 lb and 5 feet & 10 inches according to "Centers for Disease Control & Prevention", can burn the 33 calories received by consuming "Broccoli raab, cooked" by running (7 mph) for 2 minutes or walking (3 mph) for 6 minutes or swimming (moderate) for 4 minutes or cycling (13 mph) for 3 minutes or playing basketball (on 1/2 court) for 3 minutes.

