Broccoli Raab, Cooked [Broccoli Rabe, Rapini]

Broccoli Raab, Cooked [Broccoli Rabe, Rapini] has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 3.42g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.83 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Broccoli Raab, Cooked [Broccoli Rabe, Rapini], and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein45%
 Calories from Fat14%
 Calories from Carbs41%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH

Vitamin Analysis

Vitamin A4533.6 IU90.7%Top 10%Very High
Retinol Activity Equivalent227 mcg
Alpha Carotene0 mcg
Beta Carotene2720.3 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin1682.9 mcg
Vitamin C37 mg61.7%Top 10%Very High
Vitamin E2.5 mg8.4%Top 10%Very High
Beta Tocopherol0 mg
Gamma Tocopherol0.3 mg
Delta Tocopherol0 mg
Vitamin K256 mcg320%Top 10%Very High
Thiamin0.17 mg11.3%Mid 40%Average
Riboflavin0.14 mg8.2%Mid 40%Average
Niacin2 mg10.1%Mid 40%Average
Vitamin B60.22 mg11%Mid 40%Average
Folate71 mcg17.8%Top 30%High
Food Folate71 mcg
Pantothenic Acid0.45 mg4.5%Top 30%High
Choline33.6 mg
Betaine0.2 mg

Mineral Analysis

Calcium118 mg11.8%Top 30%High
Iron1.3 mg7.1%Mid 40%Average
Magnesium27 mg6.8%Mid 40%Average
Phosphorus82 mg8.2%Mid 40%Average
Potassium343 mg9.8%Top 30%High
Sodium56 mg2.3%Mid 40%Average
Zinc0.54 mg3.6%Mid 40%Average
Copper0.08 mg3.8%Mid 40%Average
Manganese0.38 mg19%Top 30%High
Selenium1.3 mcg1.9%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.4 g1.1%Bottom 30%Low
Dietary Fiber2.8 g11.2%Top 30%High
Starch0 g
Sugars0.6 g
Sucrose150 mg
Glucose230 mg
Fructose240 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.8 g7.7%Mid 40%Average
Tryptophan52 mg
Threonine128 mg
Isoleucine125 mg
Leucine206 mg
Lysine239 mg
Methionine58 mg
Cystine47 mg
Phenylalanine154 mg
Tyrosine90 mg
Valine184 mg
Arginine207 mg
Histidine80 mg
Alanine149 mg
Aspartic Acid434 mg
Glutamic Acid662.1 mg
Glycine148 mg
Proline158 mg
Serine120 mg

Fat Analysis

Total Fat0.52 g0.8%Bottom 30%Low
Saturated Fat0.06 g0.28%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids130 mg
Total Omega 6 Fatty Acids20 mg

Other Nutrients Analysis

Alcohol0 g
Water91.4 g
Ash1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 33 Calories from Fat 5

% Daily Value *

Total Fat 0.52 g 0.8%

Saturated Fat 0.06 g 0.28%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 56 mg 2.3%

Total Carbohydrates 3.4 g 1.1%

Dietary Fiber 2.8 g11.2%

Sugars 0.6 g

Protein 3.8 g 7.7%

Vitamin A 90.7% Vitamin C 61.7%

Calcium 11.8% Iron 7.1%

*Based on a 2000 Calorie diet

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