Broccoli raab, cooked
1 bunch, cooked (437 g): 109 kcal, 16.7 g protein, 13.6 g carbohydrate and 2.3 g fat.
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Nutrition Facts
Serving size1 bunch, cooked (437 g)
Amount per serving
Calories110
% Daily Value*
| Total Fat 2.5g | 3% |
|---|---|
| Saturated Fat 0g | 2% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 240mg | 11% |
| Total Carbohydrate 14g | 5% |
| Dietary Fiber 12g | 44% |
| Total Sugars 3g | |
| Includes Added Sugars ≤3g | ≤5% |
| Protein 17g | 33% |
| Vitamin D 0mcg | 0% |
| Calcium 520mg | 40% |
| Iron 5.5mg | 30% |
| Potassium 1500mg | 30% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.
What 1 bunch, cooked (437 g) gives you
High in Protein (33% DV), Dietary fiber (44% DV), Calcium (40% DV), Iron (31% DV), Magnesium (28% DV), Phosphorus (29% DV), Potassium (32% DV), Zinc (21% DV), Copper (36% DV), Manganese (72% DV), Vitamin A (110% DV), Vitamin C (180% DV), Vitamin E (74% DV), Vitamin K (932% DV), Thiamin (B1) (62% DV), Riboflavin (B2) (47% DV), Niacin (B3) (55% DV), Pantothenic acid (B5) (39% DV), Vitamin B6 (57% DV), Folate (78% DV), Choline (27% DV)
Low in total fat, saturated fat, cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
47% protein · 39% carbohydrate · 14% fat
- Protein
- 17 g 47%
- Carbs
- 14 g 38%
- Fat
- 2 g 14%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 95% of foods
- Protein: more than 34% of foods
- Total fat: less than 78% of foods
- Carbohydrate: more than 38% of foods
- Dietary fiber: more than 78% of foods
- Total sugars: less than 57% of foods
- Sodium: less than 63% of foods
All nutrients (57)
Amounts for 1 bunch, cooked (437 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 109 kcal | 25 kcal | |
| Protein | 16.7 g | 3.83 g | 33% |
| Carbohydrate | 13.6 g | 3.12 g | 5% |
| Dietary fiber | 12.2 g | 2.8 g | 44% |
| Total sugars | 2.71 g | 0.62 g | |
| Water | 399 g | 91.4 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 2.27 g | 0.52 g | 3% |
| Saturated fat | 0.389 g | 0.089 g | 2% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.201 g | 0.046 g | |
| Polyunsaturated fat | 1.01 g | 0.232 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 516 mg | 118 mg | 40% |
| Iron | 5.55 mg | 1.27 mg | 31% |
| Magnesium | 118 mg | 27 mg | 28% |
| Phosphorus | 358 mg | 82 mg | 29% |
| Potassium | 1499 mg | 343 mg | 32% |
| Sodium | 245 mg | 56 mg | 11% |
| Zinc | 2.36 mg | 0.54 mg | 21% |
| Copper | 0.328 mg | 0.075 mg | 36% |
| Manganese | 1.66 mg | 0.38 mg | 72% |
| Selenium | 5.68 mcg | 1.3 mcg | 10% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 992 mcg | 227 mcg | 110% |
| Vitamin C | 162 mg | 37 mg | 180% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 11.1 mg | 2.53 mg | 74% |
| Vitamin K | 1119 mcg | 256 mcg | 932% |
| Thiamin (B1) | 0.739 mg | 0.169 mg | 62% |
| Riboflavin (B2) | 0.612 mg | 0.14 mg | 47% |
| Niacin (B3) | 8.81 mg | 2.02 mg | 55% |
| Pantothenic acid (B5) | 1.96 mg | 0.448 mg | 39% |
| Vitamin B6 | 0.961 mg | 0.22 mg | 57% |
| Folate | 310 mcg | 71 mcg | 78% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 147 mg | 33.6 mg | 27% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.227 g | 0.052 g | |
| Threonine | 0.559 g | 0.128 g | |
| Isoleucine | 0.546 g | 0.125 g | |
| Leucine | 0.9 g | 0.206 g | |
| Lysine | 1.04 g | 0.239 g | |
| Methionine | 0.253 g | 0.058 g | |
| Cystine | 0.205 g | 0.047 g | |
| Phenylalanine | 0.673 g | 0.154 g | |
| Tyrosine | 0.393 g | 0.09 g | |
| Valine | 0.804 g | 0.184 g | |
| Arginine | 0.905 g | 0.207 g | |
| Histidine | 0.35 g | 0.08 g | |
| Alanine | 0.651 g | 0.149 g | |
| Aspartic acid | 1.9 g | 0.434 g | |
| Glutamic acid | 2.89 g | 0.662 g | |
| Glycine | 0.647 g | 0.148 g | |
| Proline | 0.69 g | 0.158 g | |
| Serine | 0.524 g | 0.12 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 170382(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.