Broccoli Raab Nutrition Facts and Calories (100g)

Broccoli raab

~100 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

22kcal

Carbohydrate2.9 g %40

Protein3.2 g %44

Fat0.5 g %15

Broccoli raab Nutrition Values

Nutrients	100 gr	1 1 Serving (Raw)
Calories(kcal)	22	22
Carbohydrate (g)	2.9	2.9
Protein (g)	3.2	3.2
Fat (g)	0.5	0.5
Fiber (g)	2.7	2.7
Cholesterol (mg)	0	0
Sodium (mg)	33	33
Potassium (mg)	196	196
Calcium (mg)	108	108
Iron (mg)	2.1	2.1
Vitamin A (IU)	347	347
Vitamin C (mg)	20	20

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Broccoli Raab

Metabolic Impact: Broccoli raab is rich in glucosinolates, which support liver detox enzymes and may positively influence insulin sensitivity. Its low calorie density promotes lasting satiety, helping to keep total daily energy intake in check.
Consumption Tip: Blanching it in salted boiling water for 2–3 minutes before cooking significantly reduces its natural bitterness and improves texture. A simple sauté with olive oil, garlic, and a squeeze of lemon juice is one of the best ways to preserve both flavor and nutritional value.
Things to Watch Out For: Due to its high vitamin K content, people taking anticoagulant medications should set their intake in consultation with a doctor or dietitian. Those receiving treatment for thyroid conditions should avoid eating it raw and stick to cooked preparations instead.
Exercise Equivalent: The 22 kilocalories in 100 grams of broccoli raab can be burned with roughly 5–6 minutes of brisk walking. Consuming it around workout sessions makes good use of its iron and potassium content, both of which support muscle oxygenation and electrolyte balance.