Vegetables • Deep Nutrition Analytics
Broccoli raab, cooked
As a recognized vegetables, Broccoli raab, cooked delivers 25 calories per 100g, with energy primarily anchored by protein (3.8g) to support daily activity. Notably, a single 100g serving delivers an exceptional 213% DV of Vitamin K (256 µg), making it an elite dietary source. With a remarkably low energy density (0.3 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 3.8 g
- Carbohydrates
- 3.1 g
- Fat
- 0.5 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Broccoli raab, cooked provides natural botanical nutrition with 25 calories per 100g. Providing 2.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 25 kcal |
| Energy | 104 kJ |
| Carbohydrate, by difference | 3.1 g |
| Total Sugars | 0.6 g |
| Protein | 3.8 g |
| Fiber, total dietary | 2.8 g |
| Total lipid (fat) | 0.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 256 µg |
| Vitamin C | 37 mg |
| Vitamin A | 227 µg |
| Manganese | 0.4 mg |
| Vitamin E | 2.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 4530 IU |
| Vitamin A, RAE | 227 µg |
| Vitamin C, total ascorbic acid | 37 mg |
| Vitamin K (phylloquinone) | 256 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 82 mg |
| Sodium, Na | 56 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 118 mg |
| Potassium, K | 343 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 1.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Fatty acids, total saturated | 0.1 g |
| MUFA 17:1 | 0 g |
| Folate, food | 71 µg |
| Choline, total | 33.6 mg |
| Betaine | 0.2 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.1 g |
| Tryptophan | 0.1 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.7 g |
| Glycine | 0.1 g |
| Proline | 0.2 g |
| Folate, DFE | 71 µg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 71 µg |
| Ash | 1.1 g |
| Fructose | 0.2 g |
| Carotene, beta | 2720 µg |
| Lutein + zeaxanthin | 1680 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.3 mg |
| Niacin | 2 mg |
| Pantothenic acid | 0.4 mg |
| Sucrose | 0.1 g |
| Glucose | 0.2 g |
| Water | 91.4 g |
Serving calculator
Common serving sizes
- bunch cooked437 g
- NLEA serving85 g
Compare Broccoli raab, cooked with Category Peers
Chrysanthemum, garland, raw vs Broccoli raab, cooked
Compared to Chrysanthemum, garland, raw, Broccoli raab, cooked has 2543% more Vitamin C and 4% higher calories per 100g.
Chrysanthemum leaves, raw vs Broccoli raab, cooked
Compared to Chrysanthemum leaves, raw, Broccoli raab, cooked has 2543% more Vitamin C and 5% higher calories per 100g.
Frequently Asked Questions
How many calories are in Broccoli raab, cooked?
A standard 100-gram serving of Broccoli raab, cooked contains 25 calories (105 kJ), alongside 3.8g of protein, 3.1g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 437g (bunch cooked): ~109 kcal
- 85g (NLEA serving): ~21 kcal
Is Broccoli raab, cooked suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (3.1g total carbohydrates minus 2.8g dietary fiber), Broccoli raab, cooked is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Broccoli raab, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Broccoli raab, cooked are:
- Vitamin K: 256 µg (213% of your daily value)
- Vitamin C: 37 mg (41% of your daily value)
- Vitamin A: 227 µg (25% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170382).