Vegetable
cooked broccoli raab.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
broccoli raab
SERVING
CALORIES
32
PROTEIN
3.8g
CARBS
3.1g
FAT
0.52g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32.5kcal—
Protein3.8g8%
Carbohydrates3.1g1%
Fiber2.8g10%
Sugar0.62g1%
Total fat0.52g1%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water91.4g—
MINERALS
Sodium56mg2%
Potassium343mg7%
Calcium118mg9%
Iron1.3mg7%
Magnesium27mg6%
Phosphorus82mg7%
Zinc0.54mg5%
Copper0.08mg9%
Manganese0.38mg17%
Selenium1.3µg2%
VITAMINS
Vitamin A227µg25%
Vitamin C37mg41%
Vitamin D0µg0%
Vitamin E2.5mg17%
Vitamin K256µg213%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.14mg11%
Niacin (B3)2.0mg13%
Pantothenic acid (B5)0.45mg9%
Vitamin B60.22mg13%
Folate (B9)71µg18%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 ml0.6g
1 liter625g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is crucial for bone health and blood clotting.
- ✓Excellent source of antioxidants like Vitamin A and C, supporting immune function and cellular health.
- ✓Contains glucosinolates, compounds that may have anti-cancer properties.
- ✓High in dietary fiber, which promotes digestive health and helps regulate blood sugar.
- ✓Provides essential minerals such as calcium, iron, and potassium.
COOKING TIPS
In the kitchen.
- 1Blanch broccoli raab in boiling salted water for 1-2 minutes before sautéing to mellow its characteristic bitterness.
- 2Sauté with garlic, olive oil, and a pinch of red pepper flakes for a classic and flavorful side dish.
- 3The stems, leaves, and florets are all edible. Trim off the tough, woody ends of the stems before cooking.
- 4Avoid overcooking to maintain a pleasant, tender-crisp texture and preserve its nutrients.
STORAGE
Keep it fresh.
- Store cooked broccoli raab in an airtight container in the refrigerator for up to 4 days.
- To store raw broccoli raab, wrap it loosely in a damp paper towel, place it in a plastic bag, and refrigerate for up to 5 days.
FAQ
Frequently asked questions.
Is cooked broccoli raab healthy?
Yes, cooked broccoli raab is highly nutritious and low in calories, providing only 25 calories per 100g. It is an excellent source of Vitamin K for bone health, Vitamin C for immunity, and contains glucosinolates which may offer anti-cancer benefits.
How much protein and fiber are in cooked broccoli raab?
A 100g serving of cooked broccoli raab contains approximately 3.83g of protein and is high in dietary fiber. This combination supports muscle maintenance and promotes healthy digestion while helping to regulate blood sugar levels.
Is cooked broccoli raab keto-friendly?
Yes, it is very keto-friendly. With only 3.12g of carbohydrates per 100g and a significant portion of that being fiber, it has a very low net carb count, making it ideal for low-carb and ketogenic diets.
Is cooked broccoli raab vegan and gluten-free?
Naturally, cooked broccoli raab is both vegan and gluten-free. However, always check the preparation method, as it is frequently sautéed with butter (not vegan) or served alongside pasta (not gluten-free).
What does cooked broccoli raab taste like?
Broccoli raab has a distinct, sophisticated flavor that is notably bitter, nutty, and slightly pungent. It is much more flavorful and sharp than regular broccoli, often compared to the peppery bite of mustard greens.
How do you reduce the bitterness of broccoli raab when cooking?
To mellow the bitterness, blanch the broccoli raab in boiling salted water for 2 minutes before sautéing. Adding fat (like olive oil), acid (like lemon juice), or red pepper flakes during the final cook also helps balance the flavor.
How long does cooked broccoli raab last in the refrigerator?
Cooked broccoli raab should be stored in an airtight container and will stay fresh in the refrigerator for 3 to 5 days. Reheat it gently in a pan or microwave to maintain its texture.
Can you freeze cooked broccoli raab?
Yes, you can freeze cooked broccoli raab for up to 12 months. Ensure it is well-drained and stored in a sealed freezer bag or airtight container to prevent freezer burn.
Is broccoli raab the same thing as regular broccoli?
No, they are different vegetables. While both are cruciferous, broccoli raab is more closely related to turnips; it has thinner stalks, more leaves, and smaller florets, with a much more bitter and pungent taste than standard broccoli.
What are the best ways to serve cooked broccoli raab?
It is traditionally sautéed with garlic and olive oil. It pairs exceptionally well with Italian sausage, orecchiette pasta, or served as a bitter side dish to balance out rich, fatty meats like pork or steak.
