Food Nutrient Profile - Cooked Broccoli Raab

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Nutrients in 100 grams of Cooked Broccoli Raab

Broccoli raab, cooked, also known as Broccoli rabe, Rapini.

Macros Ratio

Protein Fat Carbs
47%
14%
39%
100 g ▼

Macro Nutrients

Cooked Broccoli Raab
Energy25 kcal
0.86%
Cooked Broccoli Raab provides 25kcal of Energy per 100 grams, meeting 0.86% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.52 g
0.54%
Cooked Broccoli Raab provides 0.52g of Fat per 100 grams, meeting 0.54% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.089 g
0.28%
Cooked Broccoli Raab provides 0.089g of Saturated Fat per 100 grams, meeting 0.28% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.2 g
12.6%
Cooked Broccoli Raab provides 0.2g of Omega 3 per 100 grams, meeting 12.6% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.031 g
0.18%
Cooked Broccoli Raab provides 0.031g of Omega 6 per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Cooked Broccoli Raab provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.12 g
2.4%
Cooked Broccoli Raab provides 3.12g of Carbohydrate per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.62 g
0.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Broccoli Raab provides 0.62g of Sugars per 100 grams, meeting 0.86% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.24 g
0.33%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Cooked Broccoli Raab provides 0.24g of Fructose per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.23 g
%
Cooked Broccoli Raab provides 0.23g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.15 g
%
Cooked Broccoli Raab provides 0.15g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.8 g
7.37%
Cooked Broccoli Raab provides 2.8g of Fiber per 100 grams, meeting 7.37% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.83 g
6.84%
Cooked Broccoli Raab provides 3.83g of Protein per 100 grams, meeting 6.84% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Broccoli Raab
Vitamin A227 μg
25.2%
RAE, retinol activity equivalents
Cooked Broccoli Raab provides 227μg of Vitamin A per 100 grams, meeting 25.2% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.17 mg
14%
Thiamine
Cooked Broccoli Raab provides 0.17mg of Vitamin B1 per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.14 mg
10.8%
Riboflavin
Cooked Broccoli Raab provides 0.14mg of Vitamin B2 per 100 grams, meeting 10.8% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B32 mg
12.6%
Niacin, nicotinic acid, niacinamide
Cooked Broccoli Raab provides 2mg of Vitamin B3 per 100 grams, meeting 12.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.45 mg
8.96%
Pantothenic acid
Cooked Broccoli Raab provides 0.45mg of Vitamin B5 per 100 grams, meeting 8.96% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.22 mg
17%
Pyridoxine
Cooked Broccoli Raab provides 0.22mg of Vitamin B6 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B971 μg
17.8%
Folates and Folic Acid
Cooked Broccoli Raab provides 71μg of Vitamin B9 per 100 grams, meeting 17.8% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Broccoli Raab provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C37 mg
41%
Ascorbic acid
Cooked Broccoli Raab provides 37mg of Vitamin C per 100 grams, meeting 41% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Broccoli Raab provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.53 mg
17%
Tocopherols and Tocotrienols
Cooked Broccoli Raab provides 2.53mg of Vitamin E per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K256 μg
213%
Phytomenadione or phylloquinone
Cooked Broccoli Raab provides 256μg of Vitamin K per 100 grams, meeting 213% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cooked Broccoli Raab
Calcium118 mg
11.8%
Cooked Broccoli Raab provides 118mg of Calcium per 100 grams, meeting 11.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.075 mg
8.33%
Cooked Broccoli Raab provides 0.075mg of Copper per 100 grams, meeting 8.33% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.27 mg
16%
Cooked Broccoli Raab provides 1.27mg of Iron per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium27 mg
6.43%
Cooked Broccoli Raab provides 27mg of Magnesium per 100 grams, meeting 6.43% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.38 mg
16.5%
Cooked Broccoli Raab provides 0.38mg of Manganese per 100 grams, meeting 16.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus82 mg
11.7%
Cooked Broccoli Raab provides 82mg of Phosphorus per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium343 mg
10%
Cooked Broccoli Raab provides 343mg of Potassium per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.3 μg
2.36%
Cooked Broccoli Raab provides 1.3μg of Selenium per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium56 mg
3.73%
Cooked Broccoli Raab provides 56mg of Sodium per 100 grams, meeting 3.73% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.54 mg
4.9%
Cooked Broccoli Raab provides 0.54mg of Zinc per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water91 g
2.47%
Cooked Broccoli Raab provides 91g of Water per 100 grams, meeting 2.47% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Cooked Broccoli Raab: A Detailed Analysis of 100g Serving Size

Discover the nutritional data of cooked broccoli raab, including macro and micronutrients, in a 100g serving. Find out the essential health benefits of this nutrient-rich vegetable.

Cooked Broccoli Raab, also known as rapini, is a nutrient-dense vegetable that can significantly boost your health. Let’s dive into the vitamins, minerals, and macronutrients found in just 100 grams of this incredible plant food.

Vitamins in Cooked Broccoli Raab

Minerals in Cooked Broccoli Raab

Macronutrients in Cooked Broccoli Raab

Incorporating cooked Broccoli Raab into your meals can provide a wide array of nutrients that support overall health and well-being. Whether you sauté it, steam it, or add it to soups and stews, this versatile vegetable is a fantastic addition to a whole-food, plant-based diet.

Frequently Asked Questions about Cooked Broccoli Raab

What are the health benefits of Cooked Broccoli Raab?

Cooked broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can help support a healthy immune system and digestion. Including cooked broccoli raab in your diet can contribute to overall health and well-being.

Are there any potential risks or side effects of consuming Cooked Broccoli Raab?

Cooked broccoli raab is a nutritious vegetable that is safe for most people to consume. However, some individuals may experience digestive issues such as bloating or gas due to its high fiber content. It is also important to note that overcooking broccoli raab can lead to a loss of nutrients, so it is best to lightly cook it to retain its health benefits.

Can I lose weight by eating more Cooked Broccoli Raab?

Cooked broccoli raab is a nutritious and low-calorie vegetable that can be a great addition to a weight loss diet. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and varied diet along with regular physical activity for sustainable weight loss.

Can I gain more muscles by eating more Cooked Broccoli Raab if I train consistently?

While broccoli raab is a nutritious vegetable that can contribute to muscle growth due to its protein content, it is important to consume a variety of plant-based protein sources and combine them with resistance training for optimal muscle development. Consider incorporating a variety of legumes, nuts, seeds, whole grains, and plant-based protein sources into your diet to support muscle growth along with consistent training.

Can I eat Cooked Broccoli Raab if I have diabetes?

Yes, cooked broccoli raab can be a healthy choice for individuals with diabetes. It is low in calories and carbohydrates while being rich in fiber, vitamins, and minerals. Including broccoli raab in your diet can help regulate blood sugar levels and support overall health. Just be mindful of portion sizes and avoid adding high-calorie or high-sugar toppings when preparing it.

Can I consume Cooked Broccoli Raab if I am on a Keto diet?

Yes, you can consume cooked broccoli raab on a Keto diet. Broccoli raab is low in carbs and calories, making it a suitable vegetable choice for a Keto diet. It is also a good source of fiber, vitamins, and minerals, which can help support overall health while following a Keto diet. Just be mindful of any added fats or oils used in cooking, as they can contribute to your overall calorie and fat intake.

Can I eat Cooked Broccoli Raab if I am on a low fat diet?

Yes, you can eat cooked broccoli raab on a low-fat diet. Broccoli raab is a nutrient-dense vegetable that is low in fat and calories but high in vitamins, minerals, and fiber. It can be a great addition to a low-fat diet to help you meet your nutrient needs while keeping your fat intake in check. Just be mindful of how you prepare it, such as using cooking methods that don't add excess fat like steaming or roasting with minimal oil.

What is the environmental impact of producing Cooked Broccoli Raab?

Producing cooked broccoli raab has a relatively low environmental impact compared to animal-based foods. Broccoli raab is a plant-based food that requires less water, land, and resources to produce compared to animal products. Additionally, plant-based foods generally have a lower carbon footprint, making them a more sustainable choice for the environment.




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