Food · Vegetables and Vegetable Products
Broccoli raab nutrition facts
A typical portion of broccoli raab (1 cup chopped; 40 g, raw (SR Legacy)) has 10 calories and 1g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 22 calories (raw) to 46 (cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Broccoli raab, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.2g
- more than 31% of 8,218 USDA reference foods
- Calories per 100 g
- 22
- more than 4% of reference foods
- Sodium per 100 g
- 33mg
- more than 26% of reference foods
1 cup chopped weighs 40 g in USDA's record for Broccoli raab, raw (FDC 170381).
Where the calories come from: 40% carbohydrate, 15% fat and 45% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K90 µg in 1 cup chopped (40 g), 75% of the Daily Value
Source: USDA FoodData Central (FDC 170381), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of broccoli raab USDA describes
Cooked (Survey) has the most calories per 100 g (46); the fewest: Raw (SR Legacy) (22)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Broccoli raab, raw (SR Legacy)Same values: Broccoli raab, raw | 22 | 3.2 g | 0.5 g | 33 mg |
| Broccoli raab, cooked (SR Legacy) | 25 | 3.8 g | 0.5 g | 56 mg |
| Broccoli raab, cooked (Survey) | 46 | 3.2 g | 3.2 g | 159 mg |
Every nutrient in this record (112)
The portion is 1 cup chopped (40 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.27 g | 3.17 g | 3% |
| Total lipid (fat) | 0.20 g | 0.49 g | 0% |
| Carbohydrate, by difference | 1.14 g | 2.85 g | 0% |
| Ash | 0.37 g | 0.93 g | |
| Energy | 8.80 kcal | 22.0 kcal | |
| Sucrose | 0.044 g | 0.11 g | |
| Glucose | 0.040 g | 0.10 g | |
| Fructose | 0.068 g | 0.17 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 37.0 g | 92.5 g | |
| Total Sugars | 0.15 g | 0.38 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.08 g | 2.70 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.033 g | 0.083 g | 0% |
| Fatty acids, total monounsaturated | 0.018 g | 0.044 g | |
| Fatty acids, total polyunsaturated | 0.087 g | 0.22 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 43.2 mg | 108 mg | 3% |
| Iron, Fe | 0.86 mg | 2.14 mg | 5% |
| Magnesium, Mg | 8.80 mg | 22.0 mg | 2% |
| Phosphorus, P | 29.2 mg | 73.0 mg | 2% |
| Potassium, K | 78.4 mg | 196 mg | 2% |
| Sodium, Na | 13.2 mg | 33.0 mg | 1% |
| Zinc, Zn | 0.31 mg | 0.77 mg | 3% |
| Copper, Cu | 0.017 mg | 0.042 mg | 2% |
| Manganese, Mn | 0.16 mg | 0.40 mg | 7% |
| Selenium, Se | 0.40 µg | 1.00 µg | 1% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 52.4 µg | 131 µg | 6% |
| Carotene, beta | 629 µg | 1,573 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.65 mg | 1.62 mg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 448 µg | 1,121 µg | |
| Tocopherol, beta | 0.0040 mg | 0.010 mg | |
| Tocopherol, gamma | 0.064 mg | 0.16 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 8.08 mg | 20.2 mg | 9% |
| Thiamin | 0.065 mg | 0.16 mg | 5% |
| Riboflavin | 0.052 mg | 0.13 mg | 4% |
| Niacin | 0.49 mg | 1.22 mg | 3% |
| Pantothenic acid | 0.13 mg | 0.32 mg | |
| Vitamin B-6 | 0.068 mg | 0.17 mg | 4% |
| Folate, total | 33.2 µg | 83.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 7.32 mg | 18.3 mg | 1% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 89.6 µg | 224 µg | 75% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 33.2 µg | 83.0 µg | |
| Folate, DFE | 33.2 µg | 83.0 µg | 8% |
| Betaine | 0.12 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.017 g | 0.043 g | |
| Threonine | 0.042 g | 0.11 g | |
| Isoleucine | 0.042 g | 0.10 g | |
| Leucine | 0.068 g | 0.17 g | |
| Lysine | 0.079 g | 0.20 g | |
| Methionine | 0.019 g | 0.048 g | |
| Cystine | 0.016 g | 0.039 g | |
| Phenylalanine | 0.051 g | 0.13 g | |
| Tyrosine | 0.030 g | 0.075 g | |
| Valine | 0.061 g | 0.15 g | |
| Arginine | 0.069 g | 0.17 g | |
| Histidine | 0.026 g | 0.066 g | |
| Alanine | 0.050 g | 0.12 g | |
| Aspartic acid | 0.14 g | 0.36 g | |
| Glutamic acid | 0.22 g | 0.55 g | |
| Glycine | 0.049 g | 0.12 g | |
| Proline | 0.052 g | 0.13 g | |
| Serine | 0.040 g | 0.099 g |
Fatty acids (29)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.029 g | 0.073 g | |
| SFA 18:0 | 0.0044 g | 0.011 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.0060 g | 0.015 g | |
| PUFA 18:2 | 0.012 g | 0.029 g | |
| PUFA 18:3 | 0.076 g | 0.19 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0.012 g | 0.029 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170381: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in broccoli raab?
10 in 1 cup chopped (40 g) of raw (SR Legacy); 22 to 46 per 100 g across USDA's descriptions.
How much protein is in broccoli raab?
1g in 1 cup chopped; 3.2 g per 100 g.
How much sodium is in broccoli raab?
15mg in 1 cup chopped; 33 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov