Broccoli Raab (Raw): Nutritional Information and Health Benefits
Broccoli Raab, also known as rapini, is a nutrient-dense leafy green vegetable renowned for its slightly bitter taste and versatility in a variety of dishes. Perfect for adding a nutritional boost to meals, it is a great choice for those seeking healthful ingredients to enrich their diets. Here’s an in-depth breakdown of its nutritional profile per 100 grams of raw broccoli raab:
Nutritional Profile (Per 100g)
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 22.0 | Low in calories, making it ideal for weight management and light dishes. |
| Protein (g) | 3.17 | A plant-based source of protein to support muscle repair and growth. |
| Total Fat (g) | 0.49 | Very low in fat, suitable for heart-healthy diets. |
| – Saturated Fat (g) | 0.05 | Minimal saturated fat, supporting cardiovascular health. |
| Carbohydrates (g) | 2.85 | A low-carb option for those monitoring carbohydrate intake. |
| – Dietary Fiber (g) | 2.7 | Promotes healthy digestion and aids in maintaining gut health. |
| – Total Sugars (g) | 0.38 | Naturally low in sugar, perfect for a balanced diet. |
| Calcium (mg) | 108.0 | Essential for strong bones and teeth, also supports muscle function. |
| Iron (mg) | 2.14 | Aids in red blood cell production and prevents iron-deficiency anemia. |
| Magnesium (mg) | 22.0 | Contributes to energy production and nerve function. |
| Phosphorus (mg) | 73.0 | Plays a role in bone health and energy metabolism. |
| Potassium (mg) | 196.0 | Helps regulate blood pressure and supports heart and kidney health. |
| Sodium (mg) | 33.0 | Naturally low sodium content, beneficial for low-sodium diets. |
| Zinc (mg) | 0.77 | Supports immune function and aids in cell repair. |
| Copper (mcg) | 42.0 | Helps with iron absorption and supports cardiovascular health. |
| Manganese (mg) | 0.395 | An antioxidant-rich mineral that supports metabolism and bone health. |
| Selenium (mcg) | 1.0 | Contributes to thyroid function and antioxidant protection. |
| Vitamin C (mg) | 20.2 | Boosts immune health and promotes collagen synthesis for healthy skin. |
| Thiamin (Vitamin B1) (mg) | 0.162 | Plays a role in energy metabolism and nerve function. |
| Riboflavin (Vitamin B2) (mg) | 0.129 | Supports energy production and skin health. |
| Niacin (Vitamin B3) (mg) | 1.221 | Aids in converting food into energy and maintaining healthy cholesterol levels. |
| Vitamin B6 (mg) | 0.171 | Essential for brain development and function. |
| Folate (Vitamin B9) (mcg) | 83.0 | Important for DNA synthesis and cell division, especially during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | Not present in plants; supplementation needed for vegan diets. |
| Vitamin A (mcg) | 131.0 | Supports vision, skin health, and immune function. |
| Vitamin E (mg) | 1.62 | An antioxidant that protects cells from oxidative stress. |
| Vitamin D2 (mcg) | 0.0 | Not naturally present; additional sources needed for bone health. |
Allergen Information
Broccoli Raab is free from common allergens such as gluten, nuts, dairy, and soy. However, those with cruciferous vegetable sensitivities (e.g., broccoli, cauliflower) should exercise caution.
Dietary Preferences
- Vegetarian and Vegan-Friendly: Contains no animal products.
- Gluten-Free: Safe for individuals with gluten sensitivities or celiac disease.
- Low-Carb and Keto-Compatible: Its low carbohydrate content fits well within keto meal plans.
- Diabetic-Friendly: The low sugar and high fiber content help manage blood sugar levels.
Culinary Uses and Advice
Broccoli Raab is a versatile vegetable that can be steamed, sautéed, or roasted. Its slightly bitter flavor pairs beautifully with garlic, olive oil, and chili flakes for a classic Italian preparation. You can also use it in stir-fries, soups, or as a pizza topping.
Pro Tip: Blanch broccoli raab briefly before cooking to reduce bitterness while retaining its nutrients.
Conclusion
Incorporating raw broccoli raab into your diet is an excellent way to boost your intake of essential vitamins, minerals, and antioxidants. Its versatility in the kitchen and myriad health benefits make it a must-have ingredient for health-conscious cooks. Whether you’re looking for a flavorful side dish or a nutrient-packed main ingredient, broccoli raab is a fantastic addition to your recipes.
