Broccoli Raab (Cooked) Nutritional Profile
Broccoli raab, also known as rapini, is a nutrient-dense leafy green vegetable cherished for its slightly bitter flavor and versatility in recipes. It is a powerhouse of essential vitamins, minerals, and other nutrients that support overall health while being low in calories.
Nutritional Information (Per 100g Cooked)
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 33.0 | Low-calorie content makes it ideal for weight management. |
| Protein (g) | 3.83 | Supports muscle repair and growth, and contributes to a feeling of satiety. |
| Total Fat (g) | 0.52 | Contains very little fat, promoting heart health. |
| – Saturated Fat (g) | 0.057 | Extremely low, which helps maintain healthy cholesterol levels. |
| Carbohydrates (g) | 3.12 | Provides a moderate energy source while keeping carbohydrate intake low. |
| – Dietary Fiber (g) | 2.8 | Promotes digestive health and helps regulate blood sugar levels. |
| – Sugars (g) | 0.62 | Naturally occurring sugar in very low quantities. |
| Calcium (mg) | 118.0 | Essential for bone health and muscle function. |
| Iron (mg) | 1.27 | Aids in oxygen transport and prevents anemia. |
| Magnesium (mg) | 27.0 | Supports nerve function, muscle contraction, and heart health. |
| Phosphorus (mg) | 82.0 | Important for energy production and bone health. |
| Potassium (mg) | 343.0 | Helps maintain normal blood pressure and muscle function. |
| Sodium (mg) | 56.0 | Naturally low, making it suitable for low-sodium diets. |
| Zinc (mg) | 0.54 | Supports immune function and wound healing. |
| Copper (mcg) | 75.0 | Vital for red blood cell formation and maintaining healthy nerves. |
| Manganese (mg) | 0.38 | Plays a role in bone health and antioxidant defense. |
| Selenium (mcg) | 1.3 | Contributes to thyroid function and immune health. |
| Vitamin C (mg) | 37.0 | A powerful antioxidant that supports skin health and boosts immunity. |
| Thiamin (Vitamin B1, mg) | 0.169 | Aids in converting food into energy and supports nerve function. |
| Riboflavin (Vitamin B2, mg) | 0.14 | Supports cellular energy production and eye health. |
| Niacin (Vitamin B3, mg) | 2.015 | Helps improve digestion and skin health while aiding in energy metabolism. |
| Vitamin B6 (mg) | 0.22 | Essential for brain development and function, and helps produce mood-regulating hormones. |
| Folate (mcg) | 71.0 | Important for DNA synthesis and red blood cell production, especially for pregnant women. |
| Vitamin B12 (mcg) | 0.0 | Not present, as this is a plant-based source. Consider pairing with fortified foods or supplements. |
| Vitamin A (mcg) | 227.0 | Supports vision, immune health, and skin repair. |
| Vitamin E (mg) | 2.53 | An antioxidant that helps protect cells from oxidative stress and promotes healthy skin. |
| Vitamin D2 (mcg) | 0.0 | Not naturally occurring in broccoli raab, so consider complementing with fortified sources if needed. |
Allergen Information
- Free From: Common allergens such as gluten, dairy, soy, nuts, and shellfish.
- Note: While broccoli raab itself does not typically cause allergic reactions, individuals with allergies to cruciferous vegetables (like broccoli or kale) should consume with caution.
Dietary Preferences
- Vegetarian/Vegan-Friendly: Perfect for plant-based diets.
- Low-Carb & Keto-Friendly: Low in carbohydrates, making it an excellent addition to low-carb or ketogenic meal plans.
- Paleo-Friendly: Naturally suitable for paleo diets due to its whole food nature.
- Gluten-Free: Ideal for individuals with gluten intolerance or celiac disease.
Advice for Enjoying Broccoli Raab
To maximize its nutritional benefits and taste, pair broccoli raab with healthy fats like olive oil or avocado to enhance the absorption of fat-soluble vitamins. The slightly bitter flavor of broccoli raab can be balanced with a squeeze of lemon, garlic, or a hint of chili for a flavorful twist.
Conclusion
Broccoli raab is a nutritional superstar that offers a variety of health benefits in a small calorie package. With its vibrant mix of vitamins, minerals, and fiber, it is a versatile addition to any healthy eating plan. Whether sautรฉed, steamed, or added to soups and pasta dishes, this powerhouse vegetable can elevate both the nutritional value and flavor of your meals.
