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 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.
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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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