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Broccoli rabe Calories
Rich in vitamin K, vitamin C, and calcium
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Broccoli rabe (40 g) has 9 calories. That works out to 22 calories per 100 g. It contains 1.1 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 89.6 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli rabe Nutrition Facts
Selected: 1 cup (chopped) · 40 g
9
KCAL / 40G
Carbs
1.1g
· 0% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 46% · Fat 15%
Broccoli rabe nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 1.1 g | 4% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Broccoli rabe?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 9 kcal |
| ½ cup (chopped) | 20 g | 4 kcal |
| 2 cup (chopped) | 80 g | 18 kcal |
| 1 serving (small) | 85 g | 19 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 150 g | 33 kcal |
| 1 serving (large) | 220 g | 48 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Broccoli rabe
What is broccoli rabe?
Broccoli rabe is a leafy vegetable whose leaves, slender stems, and small buds are all eaten. It is popular in Italian cooking and related to turnips, despite its name; its flavor is notably more bitter than ordinary broccoli.
Is broccoli rabe the same as broccoli?
No, broccoli rabe is not the same vegetable as broccoli. They are relatives, but broccoli rabe is harvested for its leaves, stems, and buds, while familiar broccoli is mainly eaten for its large flower head.
What does broccoli rabe taste like?
Broccoli rabe tastes earthy, peppery, and distinctly bitter, with a sharpness that ordinary broccoli usually lacks. The bitterness is part of its characteristic flavor and pairs well with assertive ingredients such as garlic, chili, and salty cheese.
How do you cook broccoli rabe?
Sauté broccoli rabe in olive oil with garlic until the leaves wilt and the stems are tender. If the stems are thick, slice them and start cooking them before adding the leaves and buds so everything finishes evenly.
How do you make broccoli rabe less bitter?
Blanch broccoli rabe briefly in boiling water, then drain it before sautéing to soften its bitter edge. A squeeze of lemon or a savory, salty ingredient can also balance the flavor without covering up the vegetable's characteristic taste.
Can you eat the stems and flowers of broccoli rabe?
Yes, the leaves, stems, and small flower buds of broccoli rabe are edible. Trim away the dry or especially tough stem ends, and slice thicker stems so they cook through at about the same time as the leaves.
Can broccoli rabe replace broccolini or broccoli in a recipe?
Broccoli rabe can replace broccolini in many cooked dishes, but its stronger bitterness will change the flavor. It can stand in for broccoli when a recipe is flexible, though it cooks differently and has more edible leafy greens.
What goes well with broccoli rabe?
Broccoli rabe pairs especially well with garlic, olive oil, lemon, chili, and savory cheeses. It is often served alongside pasta, beans, or sausage; those rich or salty accompaniments balance its bitter, peppery flavor.
How should you store broccoli rabe?
Keep broccoli rabe unwashed in a loose bag in the refrigerator crisper, and wash it just before cooking. Moisture trapped among the leaves can speed spoilage, so remove any damp leaves and use the vegetable while it is fresh.
Can you freeze broccoli rabe?
Yes, broccoli rabe freezes best after a brief blanch. Cool it promptly, drain it thoroughly, and pack it in an airtight freezer container; thawed broccoli rabe is better suited to cooked dishes than to salads.
Broccoli rabe Vitamins & Minerals
Vitamins
Vitamin K
89.6µg · 75% DV
Vitamin A
104.8µg · 12% DV
Vitamin C
8.08mg · 9% DV
Folate
28.4µg · 7% DV
Minerals
Iron
0.86mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.1mg · 4% DV
Calcium
43mg · 4% DV
Potassium ⭐
78mg · 2% DV
Sodium
13mg · 1% DV
Broccoli rabe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli rabe
To burn the 9 calories in 1 cup (chopped) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli rabe?
Broccoli rabe, also called rapini, is a leafy green with slender stems and small buds rather than the large head associated with regular broccoli. It is especially linked with southern Italian cooking. Its leaves have a pleasantly bitter, earthy taste; the leaves soften quickly, while the stems can keep a little bite.
In Italy it is often sautéed with olive oil and garlic and served alongside bread, pasta or meat; it also works as a bold vegetable side in kitchens elsewhere. Broccoli rabe is low in calories and provides fibre, protein, and notable amounts of vitamins K and C and calcium. If you prefer a milder flavour, briefly blanch it before sautéing, then finish with lemon.
How Nutritious Is Broccoli rabe?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Broccoli rabe Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli rabe Contain Allergens?
No known major allergens
Which Diets Is Broccoli rabe Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli rabe Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.