Calories in Broccoli raab, raw
Generic food Raw Vegetables
Broccoli raab, raw contains 22 kcal per 100 g. A typical serving of 1 cup chopped (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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 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).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat M | 0.49 g | 0.6% |
| Saturated fat C | 0.083 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 33 mg | 1% |
| Total carbohydrates C | 2.9 g | 1% |
| Dietary fiber M | 2.7 g | 10% |
| Total sugars ? | 0.38 g | |
| Protein M | 3.2 g | 6% |
| Vitamin A ? | 131 µg | 15% |
| Vitamin C M | 20.2 mg | 22% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.6 mg | 11% |
| Vitamin K M | 224 µg | 187% |
| Thiamin (B1) M | 0.16 mg | 14% |
| Riboflavin (B2) M | 0.13 mg | 10% |
| Niacin (B3) M | 1.2 mg | 8% |
| Pantothenic acid (B5) M | 0.32 mg | 6% |
| Vitamin B6 M | 0.17 mg | 10% |
| Folate (B9) C | 83 µg | 21% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 18.3 mg | 3% |
| Calcium M | 108 mg | 8% |
| Iron M | 2.1 mg | 12% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 73 mg | 6% |
| Potassium M | 196 mg | 4% |
| Zinc M | 0.77 mg | 7% |
| Copper M | 0.042 mg | 5% |
| Manganese M | 0.4 mg | 17% |
| Selenium M | 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 vegetables and vegetable products (median 2 g)
- Fiber2.7 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.38 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.49 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.083 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium33 mgbelow the median for vegetables and vegetable products (median 36 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 |
Sugars and starch (6)
| Sucrose M | 0.11 g |
|---|---|
| Glucose M | 0.1 g |
| Fructose M | 0.17 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.043 g |
|---|---|
| Threonine M | 0.11 g |
| Isoleucine M | 0.1 g |
| Leucine M | 0.17 g |
| Lysine M | 0.2 g |
| Methionine M | 0.048 g |
| Cystine M | 0.039 g |
| Phenylalanine M | 0.13 g |
| Tyrosine M | 0.075 g |
| Valine M | 0.15 g |
| Arginine M | 0.17 g |
| Histidine M | 0.066 g |
| Alanine M | 0.12 g |
| Aspartic acid M | 0.36 g |
| Glutamic acid M | 0.55 g |
| Glycine M | 0.12 g |
| Proline M | 0.13 g |
| Serine M | 0.099 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.029 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0 g |
| SFA 16:0 I | 0.073 g |
| SFA 18:0 I | 0.011 g |
| SFA 20:0 I | 0 g |
| MUFA 18:1 I | 0.015 g |
| PUFA 18:3 I | 0.19 g |
| PUFA 20:4 I | 0 g |
| SFA 22:0 I | 0 g |
| MUFA 14:1 I | 0 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 I | 0 g |
| SFA 17:0 I | 0 g |
| SFA 24:0 I | 0 g |
| PUFA 20:2 n-6 c,c I | 0 g |
| MUFA 17:1 I | 0.029 g |
| PUFA 20:3 I | 0 g |
| MUFA 15:1 I | 0 g |
Carotenoids (14)
| Beta-carotene M | 1,573 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 1,121 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.16 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 92.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.93 g |
| Theobromine Z | 0 mg |
| Energy C | 92 kJ |
| Vitamin A, IU ? | 2,622 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 83 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 22 kcal |
| Protein | 3.2 g |
| Carbohydrates | 2.9 g |
| Fat | 0.49 g |
| Fiber | 2.7 g |
| Sugars | 0.38 g |
| Sodium | 33 mg |
Other forms of Broccoli raab
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli raab, cooked Cooked | 25 | 3.8 g | 3.1 g | 0.52 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Chrysanthemum leaves, raw Raw | 24 | 3.4 g | 3 g | 0.56 g |
| Chrysanthemum, garland, raw Raw | 24 | 3.4 g | 3 g | 0.56 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw broccoli raab?
100 g of raw broccoli raab has 22 kcal. 1 cup chopped (40 g): about 9 kcal. 1 stalk (19 g): about 4 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 chopped (40 g). About 45% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 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), manganese (17% DV) and Vitamin A (15% 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.
Does broccoli raab have the same nutrition raw and cooked?
No. Per 100 g, broccoli raab, raw has 22 kcal, while broccoli raab, cooked has 25 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170381. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.