Cooked Broccoli Raab

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Cooked Broccoli Raab: Nutritional Analysis

Overview

Cooked Broccoli Raab provides a low-calorie option at just 25 kcal per 85g serving, with a macronutrient profile that is primarily composed of carbohydrates and protein. Total fat is minimal at 0.52 g, making it a suitable choice for low-fat diets. The food is particularly notable for its high vitamin content, especially vitamin K, which exceeds daily recommendations at 256 mcg (213% DV), and vitamin C, which provides 41% of the daily value. In terms of dietary fiber, Broccoli Raab contains 2.8 g, contributing 10% of the daily value, which can aid in digestive health. While the sodium content is relatively low at 56 mg (2% DV), the overall nutrient density of Broccoli Raab positions it as a beneficial vegetable to incorporate into a balanced diet, particularly for those seeking additional vitamins and fiber.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Dietary Fiber	2.8 g	10% DV	Moderate
Protein	3.83 g	8% DV	Moderate
Vitamin A (RAE)	227 mcg	25% DV	Above Average
Vitamin C	37 mg	41% DV	Above Average
Vitamin E	2.53 mg	17% DV	Above Average
Vitamin K	256 mcg	213% DV	Above Average
Thiamin (B1)	0.169 mg	14% DV	Moderate
Riboflavin (B2)	0.14 mg	11% DV	Moderate
Niacin (B3)	2.015 mg	13% DV	Moderate
Folate (B9)	71 mcg	18% DV	Above Average
Calcium	118 mg	9% DV	Moderate
Iron	1.27 mg	7% DV	Moderate
Magnesium	27 mg	6% DV	Moderate
Potassium	343 mg	7% DV	Moderate
Manganese	0.38 mg	17% DV	Above Average
Omega-3	201 mg	-	-
Omega-6	31 mg	-	-

Potential Benefits

• Vitamin K: High levels of vitamin K may support bone health and contribute to normal blood clotting.
• Vitamin C: The substantial vitamin C content can aid in immune function and may support skin health.
• Dietary Fiber: The fiber present in Broccoli Raab can enhance digestive health and promote feelings of fullness.
• Protein: With nearly 4 g of protein, this food can contribute to muscle maintenance and overall satiety in meals.
• Vitamin A (RAE): Adequate vitamin A intake is essential for maintaining vision and skin health.

Potential Concerns

• Low Protein: While there is some protein present, the amount may be insufficient for individuals requiring higher protein intake.
• Low Calcium: The calcium content is relatively low, which may not meet the needs for those relying on plant-based sources for this mineral.
• Low Iron: The iron level is modest, which might be a concern for those who need higher iron intake, such as pregnant women or individuals with iron deficiency.
• Low Magnesium: With only 27 mg of magnesium, this may not sufficiently support individuals needing higher intake for muscle and nerve function.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Cooked Broccoli Raab excels in providing high levels of vitamins, particularly vitamin K and vitamin C, making it a valuable addition to nutrient-rich diets. However, its low protein and calcium levels may be limiting for certain dietary needs. This vegetable is well-suited for those looking to increase their intake of vitamins and fiber while maintaining a low-calorie profile.