🧪 Nutrition Facts
- Calories 19.9
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 24.9 mg
- Potassium 160.2 mg
- Total Carbohydrate 2.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 3.0 g
- Vitamin A 2250.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Broccoli Rabe is a very low-calorie food at 19.9 calories per serving (1 Serving (83.0g)), making it a smart choice for calorie-conscious diets. Protein is the dominant macronutrient at 3.0g per serving (60% of calories), which supports muscle repair and satiety. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Broccoli Rabe.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Broccoli Rabe. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Broccoli Rabe — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Broccoli Rabe contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19.9 kcal | 1% |
| Sodium | 24.9 mg | 1% |
| Total Carbohydrate | 2.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 3.0 g | 6% |
| Vitamin A | 2250.1 IU | 45% ✅ |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 99.6 mg | 8% |
| Iron | 1.8 mg | 10% |
| Potassium | 160.2 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Broccoli Rabe accounts for 1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 60% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 19.9 calories in Broccoli Rabe? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 1.5 min |
| Walking: 17 minutes per mile | 3.4 min |
| Cycling (Low Intensity) | 2.2 min |
| HIIT | 1.8 min |
| Squats (High Intensity) | 1.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Broccoli Rabe
Is Broccoli Rabe good for weight loss?
Broccoli rabe is excellent for weight loss at just 20 calories per serving with nearly 2g of fiber to keep you full. The high protein-to-calorie ratio makes it satisfying without derailing your goals.
Is Broccoli Rabe a good snack for kids?
While nutritious, broccoli rabe has a slightly bitter taste that many kids find challenging. Pairing it with cheese sauce or roasting it with olive oil and garlic can make it more appealing to younger palates.
What vitamins or minerals stand out in Broccoli Rabe?
It's a solid source of vitamin C for immune support and contains notable iron at 1.8mg per serving, which is valuable for vegetarians and vegans. Potassium is also present to support heart health.
What diets does Broccoli Rabe suit?
This leafy green works well for keto, paleo, vegan, vegetarian, and low-carb diets. It's also suitable for anyone following a Mediterranean or whole-foods approach.
What does Broccoli Rabe pair well with for a balanced meal?
Broccoli rabe pairs beautifully with pasta, lean proteins like chicken or fish, and whole grains. Garlic, lemon, and olive oil complement its slightly bitter flavor and create a well-rounded, nutritious meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
