"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Broccoli Rabe, Broccoli Raab, or Rapini) Broccoli Rabe is a nutritious vegetable that is related to the
turnip and has a mustard-like flavor. It is not related to broccoli, even
though it has buds that look like broccoli. When purchasing, make sure that the
leaves are green and crisp. Rapini origins have been traced to the
Mediterranean region around Italy and to China, where it remains popular in both
of these nationalities cooking. We have included nutritional charts for both
raw and cooked
broccoli rabe. As can be seen in these charts, this is one of those
vegetables that cooking releases more of the food value.
Refuse: 0%
Scientific Name: Brassica ruvo
NDB No: 11096 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
---|---|---|---|---|
Proximates | ||||
Water |
g
|
92.55
|
4
|
0.672
|
Energy |
kcal
|
22
|
0
|
0
|
Energy |
kj
|
92
|
0
|
0
|
Protein |
g
|
3.17
|
4
|
0.325
|
Total lipid (fat) |
g
|
0.49
|
4
|
0.049
|
Ash |
g
|
0.93
|
4
|
0.124
|
Carbohydrate, by difference |
g
|
2.85
|
0
|
0
|
Fiber, total dietary |
g
|
2.7
|
4
|
0.178
|
Sugars, total |
g
|
0.34
|
3
|
0.047
|
Sucrose |
g
|
0.11
|
4
|
0.036
|
Glucose (dextrose) |
g
|
0.10
|
4
|
0.063
|
Fructose |
g
|
0.17
|
4
|
0.061
|
Lactose |
g
|
0.00
|
4
|
0
|
Maltose |
g
|
0.00
|
4
|
0
|
Galactose |
g
|
0.00
|
3
|
0
|
Minerals | ||||
Calcium, Ca |
mg
|
108
|
4
|
10.878
|
Iron, Fe |
mg
|
2.14
|
4
|
0.361
|
Magnesium, Mg |
mg
|
22
|
4
|
3.368
|
Phosphorus, P |
mg
|
73
|
4
|
9.073
|
Potassium, K |
mg
|
196
|
4
|
30.65
|
Sodium, Na |
mg
|
33
|
4
|
4.514
|
Zinc, Zn |
mg
|
0.77
|
4
|
0.211
|
Copper, Cu |
mg
|
0.042
|
4
|
0.012
|
Manganese, Mn |
mg
|
0.395
|
4
|
0.093
|
Selenium, Se |
mcg
|
1.0
|
2
|
0
|
Vitamins | ||||
Vitamin C, total ascorbic acid |
mg
|
20.2
|
4
|
5.3
|
Thiamin |
mg
|
0.162
|
4
|
0.04
|
Riboflavin |
mg
|
0.129
|
4
|
0.014
|
Niacin |
mg
|
1.221
|
4
|
0.174
|
Pantothenic acid |
mg
|
0.322
|
4
|
0.083
|
Vitamin B-6 |
mg
|
0.171
|
4
|
0.036
|
Folate, total |
mcg
|
83
|
4
|
7.514
|
Folate, food |
mcg
|
83
|
4
|
7.514
|
Vitamin A, IU |
IU
|
2622
|
3
|
0
|
Vitamin A, RAE |
mcg_RAE
|
131
|
3
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
1.62
|
4
|
0.516
|
Tocopherol, beta |
mg
|
0.01
|
4
|
0
|
Tocopherol, gamma |
mg
|
0.16
|
4
|
0.033
|
Tocopherol, delta |
mg
|
0.00
|
4
|
0.004
|
Vitamin K (phylloquinone) |
mcg
|
224.0
|
4
|
23.561
|
Lipids | ||||
Fatty acids, total saturated |
g
|
0.050
|
0
|
0
|
8:0 |
g
|
0.000
|
0
|
0
|
10:0 |
g
|
0.000
|
0
|
0
|
12:0 |
g
|
0.000
|
0
|
0
|
14:0 |
g
|
0.000
|
0
|
0
|
15:0 |
g
|
0.000
|
0
|
0
|
16:0 |
g
|
0.043
|
0
|
0
|
17:0 |
g
|
0.000
|
0
|
0
|
18:0 |
g
|
0.006
|
0
|
0
|
20:0 |
g
|
0.000
|
0
|
0
|
22:0 |
g
|
0.000
|
0
|
0
|
24:0 |
g
|
0.000
|
0
|
0
|
Fatty acids, total monounsaturated |
g
|
0.026
|
0
|
0
|
14:1 |
g
|
0.000
|
0
|
0
|
15:1 |
g
|
0.000
|
0
|
0
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
17:1 |
g
|
0.017
|
0
|
0
|
18:1 undifferentiated |
g
|
0.009
|
0
|
0
|
20:1 |
g
|
0.000
|
0
|
0
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
Fatty acids, total polyunsaturated |
g
|
0.130
|
0
|
0
|
18:2 undifferentiated |
g
|
0.017
|
0
|
0
|
18:3 undifferentiated |
g
|
0.113
|
0
|
0
|
18:4 |
g
|
0.000
|
0
|
0
|
20:2 n-6 c,c |
g
|
0.000
|
0
|
0
|
20:3 undifferentiated |
g
|
0.000
|
0
|
0
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
Amino acids | ||||
Tryptophan |
g
|
0.043
|
0
|
0
|
Threonine |
g
|
0.106
|
0
|
0
|
Isoleucine |
g
|
0.104
|
0
|
0
|
Leucine |
g
|
0.170
|
0
|
0
|
Lysine |
g
|
0.198
|
0
|
0
|
Methionine |
g
|
0.048
|
0
|
0
|
Cystine |
g
|
0.039
|
0
|
0
|
Phenylalanine |
g
|
0.128
|
0
|
0
|
Tyrosine |
g
|
0.075
|
0
|
0
|
Valine |
g
|
0.153
|
0
|
0
|
Arginine |
g
|
0.172
|
0
|
0
|
Histidine |
g
|
0.066
|
0
|
0
|
Alanine |
g
|
0.124
|
0
|
0
|
Aspartic acid |
g
|
0.360
|
0
|
0
|
Glutamic acid |
g
|
0.549
|
0
|
0
|
Glycine |
g
|
0.123
|
0
|
0
|
Proline |
g
|
0.131
|
0
|
0
|
Serine |
g
|
0.099
|
0
|
0
|
Other | ||||
Carotene, beta |
mcg
|
1573
|
3
|
33.333
|
Carotene, alpha |
mcg
|
0
|
3
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
3
|
0
|
Lycopene |
mcg
|
0
|
3
|
0
|
Lutein + zeaxanthin |
mcg
|
1121
|
3
|
9
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
Refuse: 0%
Scientific Name:
NDB No: 11097 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 bunch cooked ------- 437g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
91.41
|
2
|
0
|
399.46
|
Energy |
kcal
|
33
|
0
|
0
|
144
|
Energy |
kj
|
136
|
0
|
0
|
594
|
Protein |
g
|
3.83
|
2
|
0
|
16.74
|
Total lipid (fat) |
g
|
0.52
|
2
|
0
|
2.27
|
Ash |
g
|
1.11
|
2
|
0
|
4.85
|
Carbohydrate, by difference |
g
|
3.12
|
0
|
0
|
13.63
|
Fiber, total dietary |
g
|
2.8
|
2
|
0
|
12.2
|
Sugars, total |
g
|
0.62
|
0
|
0
|
2.71
|
Sucrose |
g
|
0.15
|
2
|
0
|
0.66
|
Glucose (dextrose) |
g
|
0.23
|
2
|
0
|
1.01
|
Fructose |
g
|
0.24
|
2
|
0
|
1.05
|
Lactose |
g
|
0.00
|
2
|
0
|
0.00
|
Maltose |
g
|
0.00
|
2
|
0
|
0.00
|
Galactose |
g
|
0.00
|
0
|
0
|
0.00
|
Minerals | |||||
Calcium, Ca |
mg
|
118
|
2
|
0
|
516
|
Iron, Fe |
mg
|
1.27
|
2
|
0
|
5.55
|
Magnesium, Mg |
mg
|
27
|
2
|
0
|
118
|
Phosphorus, P |
mg
|
82
|
2
|
0
|
358
|
Potassium, K |
mg
|
343
|
2
|
0
|
1499
|
Sodium, Na |
mg
|
56
|
2
|
0
|
245
|
Zinc, Zn |
mg
|
0.54
|
2
|
0
|
2.36
|
Copper, Cu |
mg
|
0.075
|
2
|
0
|
0.328
|
Manganese, Mn |
mg
|
0.380
|
2
|
0
|
1.661
|
Selenium, Se |
mcg
|
1.3
|
1
|
0
|
5.7
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
37.0
|
2
|
0
|
161.7
|
Thiamin |
mg
|
0.169
|
2
|
0
|
0.739
|
Riboflavin |
mg
|
0.140
|
2
|
0
|
0.612
|
Niacin |
mg
|
2.015
|
2
|
0
|
8.806
|
Pantothenic acid |
mg
|
0.448
|
2
|
0
|
1.958
|
Vitamin B-6 |
mg
|
0.220
|
2
|
0
|
0.961
|
Folate, total |
mcg
|
71
|
2
|
0
|
310
|
Folate, food |
mcg
|
71
|
2
|
0
|
310
|
Vitamin A, IU |
IU
|
4533
|
2
|
0
|
19809
|
Vitamin A, RAE |
mcg_RAE
|
227
|
2
|
0
|
992
|
Vitamin E (alpha-tocopherol) |
mg
|
2.53
|
2
|
0
|
11.06
|
Tocopherol, beta |
mg
|
0.01
|
2
|
0
|
0.04
|
Tocopherol, gamma |
mg
|
0.32
|
2
|
0
|
1.40
|
Tocopherol, delta |
mg
|
0.00
|
2
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
256.0
|
2
|
0
|
1118.7
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.057
|
0
|
0
|
0.249
|
8:0 |
g
|
0.000
|
1
|
0
|
0.000
|
10:0 |
g
|
0.000
|
1
|
0
|
0.000
|
12:0 |
g
|
0.000
|
1
|
0
|
0.000
|
14:0 |
g
|
0.000
|
1
|
0
|
0.000
|
15:0 |
g
|
0.000
|
1
|
0
|
0.000
|
16:0 |
g
|
0.050
|
1
|
0
|
0.219
|
17:0 |
g
|
0.000
|
1
|
0
|
0.000
|
18:0 |
g
|
0.007
|
1
|
0
|
0.031
|
20:0 |
g
|
0.000
|
1
|
0
|
0.000
|
22:0 |
g
|
0.000
|
1
|
0
|
0.000
|
24:0 |
g
|
0.000
|
1
|
0
|
0.000
|
Fatty acids, total monounsaturated |
g
|
0.030
|
0
|
0
|
0.131
|
14:1 |
g
|
0.000
|
1
|
0
|
0.000
|
15:1 |
g
|
0.000
|
1
|
0
|
0.000
|
16:1 undifferentiated |
g
|
0.000
|
1
|
0
|
0.000
|
17:1 |
g
|
0.020
|
1
|
0
|
0.087
|
18:1 undifferentiated |
g
|
0.010
|
1
|
0
|
0.044
|
20:1 |
g
|
0.000
|
1
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
1
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.150
|
0
|
0
|
0.655
|
18:2 undifferentiated |
g
|
0.020
|
1
|
0
|
0.087
|
18:3 undifferentiated |
g
|
0.130
|
1
|
0
|
0.568
|
18:4 |
g
|
0.000
|
1
|
0
|
0.000
|
20:2 n-6 c,c |
g
|
0.000
|
1
|
0
|
0.000
|
20:3 undifferentiated |
g
|
0.000
|
1
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
1
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
1
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
1
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
1
|
0
|
0.000
|
Amino acids | |||||
Tryptophan |
g
|
0.052
|
0
|
0
|
0.227
|
Threonine |
g
|
0.128
|
0
|
0
|
0.559
|
Isoleucine |
g
|
0.125
|
0
|
0
|
0.546
|
Leucine |
g
|
0.206
|
0
|
0
|
0.900
|
Lysine |
g
|
0.239
|
0
|
0
|
1.044
|
Methionine |
g
|
0.058
|
0
|
0
|
0.253
|
Cystine |
g
|
0.047
|
0
|
0
|
0.205
|
Phenylalanine |
g
|
0.154
|
0
|
0
|
0.673
|
Tyrosine |
g
|
0.090
|
0
|
0
|
0.393
|
Valine |
g
|
0.184
|
0
|
0
|
0.804
|
Arginine |
g
|
0.207
|
0
|
0
|
0.905
|
Histidine |
g
|
0.080
|
0
|
0
|
0.350
|
Alanine |
g
|
0.149
|
0
|
0
|
0.651
|
Aspartic acid |
g
|
0.434
|
0
|
0
|
1.897
|
Glutamic acid |
g
|
0.662
|
0
|
0
|
2.893
|
Glycine |
g
|
0.148
|
0
|
0
|
0.647
|
Proline |
g
|
0.158
|
0
|
0
|
0.690
|
Serine |
g
|
0.120
|
0
|
0
|
0.524
|
Other | |||||
Carotene, beta |
mcg
|
2720
|
2
|
0
|
11886
|
Carotene, alpha |
mcg
|
0
|
2
|
0
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
2
|
0
|
0
|
Lycopene |
mcg
|
0
|
2
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
1683
|
2
|
0
|
7355
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
Return to: Ingredients Description and Photos
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!