Calories in Broccoli raab, raw
Generic food Raw Vegetables
This record duplicates Broccoli raab, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Broccoli raab, raw contains 22 kcal per 100 g. A typical serving of 1 cup (40 g) provides about 9 kcal.
Roughly 45% of its calories come from protein, with 40% from carbohydrates and 15% from fat (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 187% of the Daily Value for Vitamin K, 22% of the Daily Value for Vitamin C and 21% 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 | 22 kcal | |
| Total fat C | 0.49 g | 0.6% |
| Saturated fat C | 0.083 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 33 mg | 1% |
| Total carbohydrates C | 2.9 g | 1% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 0.38 g | |
| Protein C | 3.2 g | 6% |
| Vitamin A C | 131 µg | 15% |
| Vitamin C C | 20.2 mg | 22% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.6 mg | 11% |
| Vitamin K C | 224 µg | 187% |
| Thiamin (B1) C | 0.16 mg | 14% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 1.2 mg | 8% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 83 µg | 21% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18.3 mg | 3% |
| Calcium C | 108 mg | 8% |
| Iron C | 2.1 mg | 12% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 73 mg | 6% |
| Potassium C | 196 mg | 4% |
| Zinc C | 0.77 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 45%
- Carbohydrates 40%
- Fat 15%
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)
- Sugars0.38 gin the lowest quarter of broccoli (median 1.4 g)
- Fat0.49 gin the lowest quarter of broccoli (median 2.7 g)
- Saturated fat0.083 gin the lowest quarter of broccoli (median 0.68 g)
- Sodium33 mgin the lowest quarter of broccoli (median 153 mg)
- Protein per 100 kcal14.4 gprotein density, useful for comparing foods with different calorie levels
- Water92.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.044 g |
|---|---|
| Polyunsaturated fat C | 0.22 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 | 0.029 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.073 g |
| SFA 18:0 C | 0.011 g |
| MUFA 18:1 C | 0.015 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1,570 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,120 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 92.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 83 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw broccoli raab?
100 g of raw broccoli raab has 22 kcal. 1 cup (40 g): about 9 kcal.
How much protein is in raw broccoli raab?
Raw broccoli raab contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 1.3 g in 1 cup (40 g). About 45% 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 raw broccoli raab?
Raw broccoli raab has 2.9 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.38 g of sugars.
How much fat is in raw broccoli raab?
Raw broccoli raab contains 0.49 g of fat per 100 g, of which 0.083 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does raw broccoli raab contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (187% DV), Vitamin C (22% DV), Folate (B9) (21% DV), Vitamin A (15% DV) and Thiamin (B1) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw broccoli raab?
100 g contains 33 mg of sodium, 1% 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 2709572. 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.