Broccoli raab, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked broccoli raab, with its characteristic bitter and slightly pungent flavor mellowed, yet still vibrant. Often sautéed with garlic and olive oil for a delicious side.
Per 100g reference serving, Broccoli raab, cooked provides 25 kcal of energy, 3.83g protein (47% of calories), 3.12g total carbohydrates (38% of calories, including 2.8g dietary fiber and 0.62g sugars), and 0.52g total fat (15% of calories).
Vitamins Profile in Broccoli raab, cooked (Per 100g)
Track how Broccoli raab, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 37 mg | 41.1% DV |
| Vitamin A (RAE) | 227 µg | 25.2% DV |
| Vitamin E (Alpha-Tocopherol) | 2.86 mg | 19.1% DV |
| Vitamin K (Phylloquinone) | 256 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.169 mg | 14.1% DV |
| Vitamin B2 (Riboflavin) | 0.14 mg | 10.8% DV |
| Vitamin B3 (Niacin) | 2.02 mg | 12.6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.448 mg | 9% DV |
| Vitamin B6 (Pyridoxine) | 0.22 mg | 12.9% DV |
| Total Folate (Vitamin B9) | 71 µg | 17.8% DV |
| Folate (Dietary Folate Equivalents) | 71 µg | 17.8% DV |
| Natural Food Folate | 71 µg | 17.8% DV |
| Choline | 33.6 mg | 6.1% DV |
| Betaine (Trimethylglycine) | 0.2 mg | 0.1% DV |
| Beta-Carotene | 2720 µg | 75.6% DV |
| Lutein + Zeaxanthin | 1683 µg | 16.8% DV |
Minerals & Electrolytes in Broccoli raab, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.27 mg | 7.1% DV |
| Calcium (Ca) | 118 mg | 9.1% DV |
| Magnesium (Mg) | 27 mg | 6.4% DV |
| Potassium (K) | 343 mg | 7.3% DV |
| Zinc (Zn) | 0.54 mg | 4.9% DV |
| Selenium (Se) | 1.3 µg | 2.4% DV |
| Phosphorus (P) | 82 mg | 6.6% DV |
| Copper (Cu) | 0.075 mg | 8.3% DV |
| Manganese (Mn) | 0.38 mg | 16.5% DV |
| Sodium (Na) | 56 mg | 2.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.201 g | 12.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.031 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.046 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.232 g | 1.2% DV |
| Saturated Fat (SFA) | 0.089 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.206 g | 6.9% DV |
| Isoleucine (BCAA) | 0.125 g | 8.3% DV |
| Valine (BCAA) | 0.184 g | 10.2% DV |
| Lysine | 0.239 g | 11.4% DV |
| Methionine | 0.058 g | 5.8% DV |
| Tryptophan | 0.052 g | 13% DV |
| Phenylalanine | 0.154 g | 10.3% DV |
| Threonine | 0.128 g | 11.6% DV |
| Histidine | 0.08 g | 10% DV |
| Glycine | 0.148 g | 4.9% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Broccoli raab, cooked contains 25 calories (kcal), 3.83g of protein, 3.12g of carbohydrates (2.8g fiber, 0.62g total sugars), and 0.52g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli raab, cooked has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -4.53 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Broccoli raab, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoli raab, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.