Broccoli raab, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Also known as rapini, this leafy green vegetable offers a distinctive bitter, peppery flavor with small florets and slender stalks. A culinary favorite in Mediterranean cuisine.
Per 100g reference serving, Broccoli raab, raw provides 22 kcal of energy, 3.17g protein (45% of calories), 2.85g total carbohydrates (40% of calories, including 2.7g dietary fiber and 0.38g sugars), and 0.49g total fat (15% of calories).
Vitamins Profile in Broccoli raab, raw (Per 100g)
Track how Broccoli raab, raw 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) | 20.2 mg | 22.4% DV |
| Vitamin A (RAE) | 131 µg | 14.6% DV |
| Vitamin E (Alpha-Tocopherol) | 1.79 mg | 11.9% DV |
| Vitamin K (Phylloquinone) | 224 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.162 mg | 13.5% DV |
| Vitamin B2 (Riboflavin) | 0.129 mg | 9.9% DV |
| Vitamin B3 (Niacin) | 1.22 mg | 7.6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.322 mg | 6.4% DV |
| Vitamin B6 (Pyridoxine) | 0.171 mg | 10.1% DV |
| Total Folate (Vitamin B9) | 83 µg | 20.8% DV |
| Folate (Dietary Folate Equivalents) | 83 µg | 20.8% DV |
| Natural Food Folate | 83 µg | 20.8% DV |
| Choline | 18.3 mg | 3.3% DV |
| Betaine (Trimethylglycine) | 0.3 mg | 0.1% DV |
| Beta-Carotene | 1573 µg | 43.7% DV |
| Lutein + Zeaxanthin | 1121 µg | 11.2% DV |
Minerals & Electrolytes in Broccoli raab, raw (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) | 2.14 mg | 11.9% DV |
| Calcium (Ca) | 108 mg | 8.3% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 196 mg | 4.2% DV |
| Zinc (Zn) | 0.77 mg | 7% DV |
| Selenium (Se) | 1 µg | 1.8% DV |
| Phosphorus (P) | 73 mg | 5.8% DV |
| Copper (Cu) | 0.042 mg | 4.7% DV |
| Manganese (Mn) | 0.395 mg | 17.2% DV |
| Sodium (Na) | 33 mg | 1.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.189 g | 11.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.029 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.044 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.218 g | 1.1% DV |
| Saturated Fat (SFA) | 0.083 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.17 g | 5.7% DV |
| Isoleucine (BCAA) | 0.104 g | 6.9% DV |
| Valine (BCAA) | 0.153 g | 8.5% DV |
| Lysine | 0.198 g | 9.4% DV |
| Methionine | 0.048 g | 4.8% DV |
| Tryptophan | 0.043 g | 10.7% DV |
| Phenylalanine | 0.128 g | 8.5% DV |
| Threonine | 0.106 g | 9.6% DV |
| Histidine | 0.066 g | 8.2% DV |
| Glycine | 0.123 g | 4.1% DV |
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Frequently Asked Questions
100 grams of Broccoli raab, raw contains 22 calories (kcal), 3.17g of protein, 2.85g of carbohydrates (2.7g fiber, 0.38g total sugars), and 0.49g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli raab, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -1.84 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Broccoli raab, raw: 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, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.