Broccoli Rabe Nutrition Facts: Calories, Macros & Health Benefits
Summary: Broccoli Rabe contains 245 calories, 11.5g protein, 24g carbs, and 12g fat per one sandwich (280g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one sandwich (280g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 245 kcal | 12% |
| Protein | 11.5g | 23% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 12.0g | 15% |
| Fiber | 2.5g | 9% |
| Sugar | 2.8g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 620.0mg | 27% |
| Potassium | 9.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 1.8mg | 0% |
| Zinc | 195.0mg | 1773% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 65.0mcg | 16% |
| Vitamin E | 1.0mg | 7% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 120.0mg | 10% |
Is Broccoli Rabe Good for You?
Broccoli Rabe provides 245 calories per one sandwich (280g) with 11.5g protein, 24g carbohydrates, and 12g fat. It is a source of saturated fat (28% dv), sodium (27% dv), iron (1167% dv).
Italian-American hoagie/sub sandwich filled with sautéed broccoli rabe and sliced sharp provolone cheese on a long roll, a Philadelphia classic
Key Health Benefits of Broccoli Rabe
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (27% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (165% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.5g protein per serving to support satiety and muscle maintenance.
How to Track Broccoli Rabe Nutrition with Gram
Use Gram to log broccoli rabe and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in broccoli rabe?
Broccoli Rabe contains 245 calories per one sandwich (280g).
How much protein is in broccoli rabe?
Broccoli Rabe provides 11.5g of protein per one sandwich (280g).
How many carbs are in broccoli rabe?
Broccoli Rabe has 24g of carbohydrates per one sandwich (280g).
Is broccoli rabe good for tracking nutrition?
Yes. Broccoli Rabe can be logged by calories, macros, and micronutrients in the Gram app.
How should I use broccoli rabe in a meal plan?
Use Broccoli Rabe as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track broccoli rabe and thousands of other foods with the Gram app.