Food guide

Broccoli Rabe

A bitter Italian brassica (rapini) with thin stems and florets, rich in vitamin K and A.

VegetablesNutrient-DensePlant-Based

Broccoli Rabe, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of broccoli rabe, raw for fair comparison. Typical serving: 100 g raw — 22 kcal per 100 g serving.

Nutrition information for Broccoli Rabe
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	22 kcal	22 kcal	100 kcal
Protein	3.2 g	3.2 g	14.5 g
Carbohydrate	2.9 g	2.9 g	13.2 g
Fat	0.5 g	0.5 g	2.3 g
Fibre	2.7 g	2.7 g	12.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of broccoli rabe, with a typical serving and FDA Daily Value for adults.

Micronutrients for Broccoli Rabe
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	131 µg	131 µg	15%
Vitamin C	20.2 mg	20.2 mg	22%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.6 mg	1.6 mg	11%
Vitamin K	224 µg	224 µg	187%
Thiamin	0.16 mg	0.16 mg	13%
Riboflavin	0.13 mg	0.13 mg	10%
Niacin	1.2 mg	1.2 mg	8%
Vitamin B6	0.17 mg	0.17 mg	10%
Folate	83 µg	83 µg	21%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.32 mg	0.32 mg	6%
Choline	18.3 mg	18.3 mg	3%
Minerals
Calcium	108 mg	108 mg	8%
Iron	2.1 mg	2.1 mg	12%
Magnesium	22 mg	22 mg	5%
Phosphorus	73 mg	73 mg	6%
Potassium	196 mg	196 mg	4%
Sodium	33 mg	33 mg	1%
Zinc	0.77 mg	0.77 mg	7%
Selenium	1 µg	1 µg	2%
Copper	0.042 mg	0.042 mg	5%
Manganese	0.4 mg	0.4 mg	17%

Source: USDA FoodData Central — Broccoli raab, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat broccoli rabe?

Micronutrients for relatively few calories when portions stay reasonable.
A bitter Italian brassica (rapini) with thin stems and florets, rich in vitamin K and A.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Garlic, Chili, Olive oil.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.