Broccoli Rabe Nutrition Facts: Calories, Macros & Health Benefits
Summary: Broccoli Rabe contains 168 calories, 11.5g protein, 4.5g carbs, and 12g fat per one cup (200g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cup (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 168 kcal | 8% |
| Protein | 11.5g | 23% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 12.0g | 15% |
| Fiber | 2.8g | 10% |
| Sugar | 1.2g | -- |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 35.0mg | 12% |
| Sodium | 450.0mg | 20% |
| Potassium | 12.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 310.0mg | 1722% |
| Magnesium | 1.9mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 80.0mcg | 20% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 180.0mg | 14% |
Is Broccoli Rabe Good for You?
Broccoli Rabe provides 168 calories per one cup (200g) with 11.5g protein, 4.5g carbohydrates, and 12g fat. It is a source of saturated fat (19% dv), cholesterol (12% dv), sodium (20% dv).
Classic Italian-American dish of sautéed broccoli rabe (rapini) with crumbled Italian sausage, garlic, and olive oil; slightly bitter greens complement the savory sausage
Key Health Benefits of Broccoli Rabe
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% 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 168 calories per one cup (200g).
How much protein is in broccoli rabe?
Broccoli Rabe provides 11.5g of protein per one cup (200g).
How many carbs are in broccoli rabe?
Broccoli Rabe has 4.5g of carbohydrates per one cup (200g).
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.