MicroNutritiousPrecision Food & Nutrient Analytics

Vegetables • Deep Nutrition Analytics

Broccoli raab, raw

As a recognized vegetables, Broccoli raab, raw delivers 22 calories per 100g, with energy primarily anchored by protein (3.2g) to support daily activity. Standing out in micronutrient concentration, it provides 187% of your daily value for Vitamin K (224 µg) in a standard 100g portion. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.

low carblow calorielow fatlow sodium
22 kcal per 100 g
Protein
3.2 g
Carbohydrates
2.9 g
Fat
0.5 g
Fiber
2.7 g

Produce Profile: Hydration & Micronutrients

Broccoli raab, raw provides natural botanical nutrition with 22 calories per 100g. Providing 2.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.

Nutritional Highlights & Outliers

Nutrient Density Payload

Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.

Complete Nutrition Profile (per 100 g)

Macronutrients

NutrientAmount per 100 g
Total Sugars0.4 g
Carbohydrate, by difference2.9 g
Energy22 kcal
Energy92 kJ
Total lipid (fat)0.5 g
Fiber, total dietary2.7 g
Protein3.2 g

Micronutrients

NutrientAmount per 100 g
Vitamin K224 µg
Vitamin C20.2 mg
Manganese0.4 mg
Vitamin A131 µg
Iron2.1 mg

Vitamins

NutrientAmount per 100 g
Vitamin A, IU2620 IU
Vitamin A, RAE131 µg
Vitamin E (alpha-tocopherol)1.6 mg
Vitamin B-60.2 mg
Vitamin C, total ascorbic acid20.2 mg
Vitamin K (phylloquinone)224 µg

Minerals

NutrientAmount per 100 g
Calcium, Ca108 mg
Potassium, K196 mg
Zinc, Zn0.8 mg
Selenium, Se1 µg
Iron, Fe2.1 mg
Magnesium, Mg22 mg
Phosphorus, P73 mg
Sodium, Na33 mg
Copper, Cu0 mg
Manganese, Mn0.4 mg
Other nutrients
NutrientAmount per 100 g
Fatty acids, total saturated0.1 g
MUFA 17:10 g
SFA 16:00.1 g
SFA 18:00 g
Fatty acids, total monounsaturated0 g
Fatty acids, total polyunsaturated0.2 g
MUFA 18:10 g
PUFA 18:20 g
PUFA 18:30.2 g
Choline, total18.3 mg
Betaine0.3 mg
Folate, food83 µg
Tryptophan0 g
Threonine0.1 g
Methionine0 g
Phenylalanine0.1 g
Tyrosine0.1 g
Alanine0.1 g
Glutamic acid0.5 g
Glycine0.1 g
Proline0.1 g
Isoleucine0.1 g
Leucine0.2 g
Lysine0.2 g
Cystine0 g
Valine0.2 g
Arginine0.2 g
Histidine0.1 g
Aspartic acid0.4 g
Serine0.1 g
Folate, DFE83 µg
Sucrose0.1 g
Glucose0.1 g
Water92.6 g
Lutein + zeaxanthin1120 µg
Tocopherol, beta0 mg
Tocopherol, gamma0.2 mg
Niacin1.2 mg
Pantothenic acid0.3 mg
Thiamin0.2 mg
Riboflavin0.1 mg
Folate, total83 µg
Carotene, beta1570 µg
Ash0.9 g
Fructose0.2 g

Serving calculator

Common serving sizes

  • cup chopped40 g
  • stalk19 g

Compare Broccoli raab, raw with Category Peers

Broccoli raab, raw vs Turnip greens, frozen, unprepared

Compared to Turnip greens, frozen, unprepared, Broccoli raab, raw has 25% less Vitamin C and 0% higher calories per 100g.

Dock, raw vs Broccoli raab, raw

Compared to Dock, raw, Broccoli raab, raw has 58% less Vitamin C and 0% higher calories per 100g.

Frequently Asked Questions

How many calories are in Broccoli raab, raw?

A standard 100-gram serving of Broccoli raab, raw contains 22 calories (92 kJ), alongside 3.2g of protein, 2.9g of carbohydrates, and 0.5g of fat.

In common serving sizes:
  • 40g (cup chopped): ~9 kcal
  • 19g (stalk): ~4 kcal

Is Broccoli raab, raw suitable for a keto or low-carb diet?

Yes. With only 0.1g of net carbs per 100g (2.9g total carbohydrates minus 2.7g dietary fiber), Broccoli raab, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.

What are the main vitamins and minerals found in Broccoli raab, raw?

According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Broccoli raab, raw are:

  • Vitamin K: 224 µg (187% of your daily value)
  • Vitamin C: 20.2 mg (22% of your daily value)
  • Manganese: 0.395 mg (17% 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 170381).