Raw Broccoli Raab, Rabe or Rapini
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 2.85 g | 1% |
| Net Carbohydrates | 0.15 g | 0% |
| Sugars | 0.38 g | 1% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 2.7 g | 10% |
| Protein | 3.17 g | 6% |
| Total Fat | 0.49 g | 1% |
| Saturated Fat | 0.08 g | 0% |
| Monounsaturated Fat | 0.04 g | - |
| Polyunsaturated Fat | 0.22 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 131.08 mcg | 15% |
| Vitamin C | 20.2 mg | 22% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 33 mg | 1% |
| Potassium | 196 mg | 4% |
| Calcium | 108 mg | 8% |
| Magnesium | 22 mg | 5% |
| Iron | 2.14 mg | 12% |
| Zinc | 0.77 mg | 7% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
15%
Vitamin C
22%
Vitamin D
0%
Vitamin E
11%
Vitamin K
187%
Vitamin B1
14%
Vitamin B2
10%
Vitamin B3
8%
Vitamin B5
6%
Vitamin B6
10%
Vitamin B7
-
Vitamin B9
21%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
8%
Iron
12%
Magnesium
5%
Phosphorus
6%
Potassium
4%
Sodium
1%
Zinc
7%
Copper
5%
Manganese
17%
Selenium
2%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
6%
Isoleucine
8%
Valine
9%
Lysine
7%
Tryptophan
12%
Threonine
8%
Phenylalanine
11%
Methionine
7%
Histidine
7%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 22 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
4 min
Jogging
3 min
Cycling
3 min
Walking
6 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
It depends if you need to limit potassium. Per 100 g, broccoli rabe has about 22 calories, 2.7 g fiber, 33 mg sodium, and 196 mg potassium, which is fairly light overall, but kidney diets are often tailored to your lab results. For people on a low potassium plan, kidney guidance specifically lists broccoli rabe at about 550 mg potassium per cooked cup and suggests smaller portions (for example 1/4 cup) to lower the potassium load.
Yes.Per 100 g, broccoli rabe provides 2.7 g fiber, and cruciferous vegetable research suggests the gut microbiome can positively affect how glucosinolate compounds are metabolized.
Both can be good, but they are a bit different nutritionally and in taste. Broccoli rabe is more bitter and, per 100 g, has about 22 calories, 3.17 g protein, 2.7 g fiber, 196 mg potassium, and 20.2 mg vitamin C, while broccolini is generally milder and sources commonly report around 35 calories, 6 g carbs, 3.5 g protein, and 5 g fiber per 100 g, with potassium around 250 mg per 100 g.
It depends. Reviews on broccoli and cruciferous vegetables describe compounds like sulforaphane and related phytochemicals that may help reduce inflammatory signaling and oxidative stress, but this does not mean broccoli rabe works like a medication.
Per 100 g, broccoli rabe gives 2.7 g fiber and 0 mg cholesterol, and fiber intake is one reason greens can support heart healthy eating patterns.
Food Health: Research and Evidence
Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
1. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
2. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
