Broccoli raab, cooked — Food Nutrition Browser

Composition

Energy

Protein 3.8 g · 15 kcal/100g

Fat 0.5 g · 5 kcal/100g

Carbs 3.1 g · 12 kcal/100g

Fiber 2.8 g

Water 91 g

Total energy 25 kcal

Energy is predominantly from protein (47%); EFSA recommends 10–35% for a balanced diet

Total fat

0.5g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.2g

Omega-6

0.03g

Saturated fat is 3.2% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 91%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Leucine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 227 µg

Vitamin C 37.0 mg

Vitamin D 0.0 µg

Vitamin E 2.5 mg

Vitamin K 256 µg

Thiamin (B1) 0.17 mg

Riboflavin (B2) 0.14 mg

Niacin (B3) 2.0 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.22 mg

Folate (B9) 71 µg

Vitamin B12 0.00 µg

Minerals

Calcium 118 mg

Iron 1.3 mg

Magnesium 27 mg

Phosphorus 82 mg

Potassium 343 mg

Sodium 56 mg

Zinc 0.5 mg

Copper 0.08 mg

Manganese 0.38 mg

Selenium 1.3 µg

Notable source of Vitamin K (341% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.