Calories in Broccoli raab, cooked
Generic food Cooked Vegetables
This record duplicates Broccoli raab, cooked from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Broccoli raab, cooked contains 46 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 78 kcal.
Roughly 54% of its calories come from fat, with 24% from protein and 22% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in broccoli on FoodFactly, where the median is 53 kcal per 100 g across 11 foods.
100 g provides 190% of the Daily Value for Vitamin K, 16% of the Daily Value for Vitamin C and 16% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 46 kcal | |
| Total fat C | 3.2 g | 4% |
| Saturated fat C | 0.78 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 159 mg | 7% |
| Total carbohydrates C | 2.9 g | 1% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 0.39 g | |
| Protein C | 3.2 g | 6% |
| Vitamin A C | 137 µg | 15% |
| Vitamin C C | 14.3 mg | 16% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2 mg | 14% |
| Vitamin K C | 228 µg | 190% |
| Thiamin (B1) C | 0.15 mg | 12% |
| Riboflavin (B2) C | 0.12 mg | 10% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.18 mg | 11% |
| Folate (B9) C | 63 µg | 16% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18.7 mg | 3% |
| Calcium C | 109 mg | 8% |
| Iron C | 2.2 mg | 12% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 74 mg | 6% |
| Potassium C | 198 mg | 4% |
| Zinc C | 0.78 mg | 7% |
| Copper C | 0.042 mg | 5% |
| Selenium C | 1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 22%
- Fat 54%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.2 gin the top quarter of broccoli (median 2.6 g)
- Fiber2.7 gabove the median for broccoli (median 2.5 g)
- Sugars0.39 gin the lowest quarter of broccoli (median 1.4 g)
- Fat3.2 gin the top quarter of broccoli (median 2.7 g)
- Saturated fat0.78 gabove the median for broccoli (median 0.68 g)
- Sodium159 mgabove the median for broccoli (median 153 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water89.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.99 g |
|---|---|
| Polyunsaturated fat C | 0.98 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.71 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.021 g |
| SFA 14:0 C | 0.066 g |
| SFA 16:0 C | 0.45 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.92 g |
| PUFA 18:3 C | 0.28 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1,510 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,070 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 89.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 63 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in cooked broccoli raab?
100 g of cooked broccoli raab has 46 kcal. 1 cup (170 g): about 78 kcal.
How much protein is in cooked broccoli raab?
Cooked broccoli raab contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 5.4 g in 1 cup (170 g). About 24% of its calories come from protein. Compared with other broccoli, that is among the highest quarter (median 2.6 g).
How many carbs are in cooked broccoli raab?
Cooked broccoli raab has 2.9 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.39 g of sugars.
How much fat is in cooked broccoli raab?
Cooked broccoli raab contains 3.2 g of fat per 100 g, of which 0.78 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked broccoli raab contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (190% DV), Vitamin C (16% DV), Folate (B9) (16% DV), Vitamin A (15% DV) and Vitamin E (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked broccoli raab?
100 g contains 159 mg of sodium, 7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709573. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.