Broccoli Rabe, Broccoli Raab, or Rapini

Broccoli Rabe, Broccoli Raab, or Rapini is one on the green leafy vegetables that are cooked by themselves, mixed together with other greens or combined with other ingredients. See more about it below.

Broccoli Rabe, Broccoli Raab, or Rapini

Broccoli Rabe, Broccoli Raab, or Rapini

(Broccoli Rabe, Broccoli Raab, or Rapini) Broccoli Rabe is a nutritious vegetable that is related to the turnip and has a mustard-like flavor.  It is not related to broccoli, even though it has buds that look like broccoli. When purchasing, make sure that the leaves are green and crisp.

Rapini origins have been traced to the Mediterranean region around Italy and to China, where it remains popular in both of these nationalities cooking. We have included nutritional charts for both raw and cooked broccoli rabe.  As can be seen in these charts, this is one of those vegetables that cooking releases more of the food value.

Previous Vegetable: http://veganvenue.org/broccoli/
Next Vegetable: http://veganvenue.org/broccoli-stir-fry-mix-frozen/

Broccoli Rabe, Broccoli Raab, or Rapini, raw

Refuse: 0%
Scientific Name:  Brassica ruvo
NDB No: 11096 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error

Proximates

Water
g
92.55
4
0.672
Energy
kcal
22
0
0
Energy
kj
92
0
0
Protein
g
3.17
4
0.325
Total lipid (fat)
g
0.49
4
0.049
Ash
g
0.93
4
0.124
Carbohydrate, by difference
g
2.85
0
0
Fiber, total dietary
g
2.7
4
0.178
Sugars, total
g
0.34
3
0.047
Sucrose
g
0.11
4
0.036
Glucose (dextrose)
g
0.10
4
0.063
Fructose
g
0.17
4
0.061
Lactose
g
0.00
4
0
Maltose
g
0.00
4
0
Galactose
g
0.00
3
0

Broccoli Rabe, Broccoli Raab, or Rapini Minerals

Calcium, Ca
mg
108
4
10.878
Iron, Fe
mg
2.14
4
0.361
Magnesium, Mg
mg
22
4
3.368
Phosphorus, P
mg
73
4
9.073
Potassium, K
mg
196
4
30.65
Sodium, Na
mg
33
4
4.514
Zinc, Zn
mg
0.77
4
0.211
Copper, Cu
mg
0.042
4
0.012
Manganese, Mn
mg
0.395
4
0.093
Selenium, Se
mcg
1.0
2
0

Broccoli Rabe, Broccoli Raab, or Rapini Vitamins

Vitamin C, total ascorbic acid
mg
20.2
4
5.3
Thiamin
mg
0.162
4
0.04
Riboflavin
mg
0.129
4
0.014
Niacin
mg
1.221
4
0.174
Pantothenic acid
mg
0.322
4
0.083
Vitamin B-6
mg
0.171
4
0.036
Folate, total
mcg
83
4
7.514
Folate, food
mcg
83
4
7.514
Vitamin A, IU
IU
2622
3
0
Vitamin A, RAE
mcg_RAE
131
3
0
Vitamin E (alpha-tocopherol)
mg
1.62
4
0.516
Tocopherol, beta
mg
0.01
4
0
Tocopherol, gamma
mg
0.16
4
0.033
Tocopherol, delta
mg
0.00
4
0.004
Vitamin K (phylloquinone)
mcg
224.0
4
23.561

Lipids

Fatty acids, total saturated
g
0.050
0
0
8:0
g
0.000
0
0
10:0
g
0.000
0
0
12:0
g
0.000
0
0
14:0
g
0.000
0
0
15:0
g
0.000
0
0
16:0
g
0.043
0
0
17:0
g
0.000
0
0
18:0
g
0.006
0
0
20:0
g
0.000
0
0
22:0
g
0.000
0
0
24:0
g
0.000
0
0
Fatty acids, total monounsaturated
g
0.026
0
0
14:1
g
0.000
0
0
15:1
g
0.000
0
0
16:1 undifferentiated
g
0.000
0
0
17:1
g
0.017
0
0
18:1 undifferentiated
g
0.009
0
0
20:1
g
0.000
0
0
22:1 undifferentiated
g
0.000
0
0
Fatty acids, total polyunsaturated
g
0.130
0
0
18:2 undifferentiated
g
0.017
0
0
18:3 undifferentiated
g
0.113
0
0
18:4
g
0.000
0
0
20:2 n-6 c,c
g
0.000
0
0
20:3 undifferentiated
g
0.000
0
0
20:4 undifferentiated
g
0.000
0
0
20:5 n-3
g
0.000
0
0
22:5 n-3
g
0.000
0
0
22:6 n-3
g
0.000
0
0

Amino acids

Tryptophan
g
0.043
0
0
Threonine
g
0.106
0
0
Isoleucine
g
0.104
0
0
Leucine
g
0.170
0
0
Lysine
g
0.198
0
0
Methionine
g
0.048
0
0
Cystine
g
0.039
0
0
Phenylalanine
g
0.128
0
0
Tyrosine
g
0.075
0
0
Valine
g
0.153
0
0
Arginine
g
0.172
0
0
Histidine
g
0.066
0
0
Alanine
g
0.124
0
0
Aspartic acid
g
0.360
0
0
Glutamic acid
g
0.549
0
0
Glycine
g
0.123
0
0
Proline
g
0.131
0
0
Serine
g
0.099
0
0

Other

Carotene, beta
mcg
1573
3
33.333
Carotene, alpha
mcg
0
3
0
Cryptoxanthin, beta
mcg
0
3
0
Lycopene
mcg
0
3
0
Lutein + zeaxanthin
mcg
1121
3
9

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Broccoli Rabe, Broccoli Raab, or Rapini, cooked

Refuse: 0%
Scientific Name: 
NDB No: 11097 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 bunch cooked
——-
437g

Proximates

Water
g
91.41
2
0
399.46
Energy
kcal
33
0
0
144
Energy
kj
136
0
0
594
Protein
g
3.83
2
0
16.74
Total lipid (fat)
g
0.52
2
0
2.27
Ash
g
1.11
2
0
4.85
Carbohydrate, by difference
g
3.12
0
0
13.63
Fiber, total dietary
g
2.8
2
0
12.2
Sugars, total
g
0.62
0
0
2.71
Sucrose
g
0.15
2
0
0.66
Glucose (dextrose)
g
0.23
2
0
1.01
Fructose
g
0.24
2
0
1.05
Lactose
g
0.00
2
0
0.00
Maltose
g
0.00
2
0
0.00
Galactose
g
0.00
0
0
0.00

Broccoli Rabe, Broccoli Raab, or Rapini Minerals

Calcium, Ca
mg
118
2
0
516
Iron, Fe
mg
1.27
2
0
5.55
Magnesium, Mg
mg
27
2
0
118
Phosphorus, P
mg
82
2
0
358
Potassium, K
mg
343
2
0
1499
Sodium, Na
mg
56
2
0
245
Zinc, Zn
mg
0.54
2
0
2.36
Copper, Cu
mg
0.075
2
0
0.328
Manganese, Mn
mg
0.380
2
0
1.661
Selenium, Se
mcg
1.3
1
0
5.7

Broccoli Rabe, Broccoli Raab, or Rapini Vitamins

Vitamin C, total ascorbic acid
mg
37.0
2
0
161.7
Thiamin
mg
0.169
2
0
0.739
Riboflavin
mg
0.140
2
0
0.612
Niacin
mg
2.015
2
0
8.806
Pantothenic acid
mg
0.448
2
0
1.958
Vitamin B-6
mg
0.220
2
0
0.961
Folate, total
mcg
71
2
0
310
Folate, food
mcg
71
2
0
310
Vitamin A, IU
IU
4533
2
0
19809
Vitamin A, RAE
mcg_RAE
227
2
0
992
Vitamin E (alpha-tocopherol)
mg
2.53
2
0
11.06
Tocopherol, beta
mg
0.01
2
0
0.04
Tocopherol, gamma
mg
0.32
2
0
1.40
Tocopherol, delta
mg
0.00
2
0
0.00
Vitamin K (phylloquinone)
mcg
256.0
2
0
1118.7

Lipids

Fatty acids, total saturated
g
0.057
0
0
0.249
8:0
g
0.000
1
0
0.000
10:0
g
0.000
1
0
0.000
12:0
g
0.000
1
0
0.000
14:0
g
0.000
1
0
0.000
15:0
g
0.000
1
0
0.000
16:0
g
0.050
1
0
0.219
17:0
g
0.000
1
0
0.000
18:0
g
0.007
1
0
0.031
20:0
g
0.000
1
0
0.000
22:0
g
0.000
1
0
0.000
24:0
g
0.000
1
0
0.000
Fatty acids, total monounsaturated
g
0.030
0
0
0.131
14:1
g
0.000
1
0
0.000
15:1
g
0.000
1
0
0.000
16:1 undifferentiated
g
0.000
1
0
0.000
17:1
g
0.020
1
0
0.087
18:1 undifferentiated
g
0.010
1
0
0.044
20:1
g
0.000
1
0
0.000
22:1 undifferentiated
g
0.000
1
0
0.000
Fatty acids, total polyunsaturated
g
0.150
0
0
0.655
18:2 undifferentiated
g
0.020
1
0
0.087
18:3 undifferentiated
g
0.130
1
0
0.568
18:4
g
0.000
1
0
0.000
20:2 n-6 c,c
g
0.000
1
0
0.000
20:3 undifferentiated
g
0.000
1
0
0.000
20:4 undifferentiated
g
0.000
1
0
0.000
20:5 n-3
g
0.000
1
0
0.000
22:5 n-3
g
0.000
1
0
0.000
22:6 n-3
g
0.000
1
0
0.000

Amino acids

Tryptophan
g
0.052
0
0
0.227
Threonine
g
0.128
0
0
0.559
Isoleucine
g
0.125
0
0
0.546
Leucine
g
0.206
0
0
0.900
Lysine
g
0.239
0
0
1.044
Methionine
g
0.058
0
0
0.253
Cystine
g
0.047
0
0
0.205
Phenylalanine
g
0.154
0
0
0.673
Tyrosine
g
0.090
0
0
0.393
Valine
g
0.184
0
0
0.804
Arginine
g
0.207
0
0
0.905
Histidine
g
0.080
0
0
0.350
Alanine
g
0.149
0
0
0.651
Aspartic acid
g
0.434
0
0
1.897
Glutamic acid
g
0.662
0
0
2.893
Glycine
g
0.148
0
0
0.647
Proline
g
0.158
0
0
0.690
Serine
g
0.120
0
0
0.524

Other

Carotene, beta
mcg
2720
2
0
11886
Carotene, alpha
mcg
0
2
0
0
Cryptoxanthin, beta
mcg
0
2
0
0
Lycopene
mcg
0
2
0
0
Lutein + zeaxanthin
mcg
1683
2
0
7355

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

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