Cratox AI
broccoli raab cooked
🥬

Broccoli raab, cooked

🔥 25 Calories
💪 3.8g Protein
⚡ 3.1g Carbohydrates
🥑 0.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli raab, cooked
Energy density
Light
25 kcal per 100g
Macro energy profile
Balanced
47% Protein · 39% Carbohydrates · 14% Fat
Glycemic profile
Low GI
GI 15 · GL 1.2
Notable signals
Very high in vitamin CVery high in vitamin KHigh in vitamin ALow in fatLow in sugar

Nutritional Information

25
kcal/100g
Protein
3.8g
Carbohydrates
3.1g
Fat
0.5g
Glycemic Index:
15

About Broccoli raab, cooked

Broccoli raab, also known as rapini, is a leafy green vegetable that belongs to the Brassica family, which includes broccoli, cabbage, and kale. It is believed to have originated in Italy and has become a staple in Mediterranean cuisine. This vegetable features small yellow flowers and is known for its slightly bitter taste, which makes it a unique addition to various dishes. It is commonly enjoyed sautéed, steamed, or added to pasta dishes, providing both flavor and nutrition.

Nutritionally, cooked broccoli raab is low in calories, with only 25 calories per 100 grams. It is a good source of plant-based protein, fiber, and essential vitamins and minerals, including vitamin K, vitamin C, and folate. Its low fat content and high nutrient density make it an excellent choice for those looking to maintain a healthy diet. Additionally, its rich antioxidant properties contribute to overall health and well-being, making it a popular choice among health-conscious individuals.

Health Benefits

Rich in vitamins A, C, and K, supporting immune function and bone health.
High in fiber, promoting digestive health and regularity.
Contains antioxidants that help reduce inflammation in the body.
May support heart health by lowering cholesterol levels.
Provides essential minerals like calcium and iron for overall health.
May help lower the risk of chronic diseases due to its phytonutrient content.
Supports weight management due to its low calorie and high nutrient density.
Contains glucosinolates, which may have cancer-fighting properties.
Aids in detoxification processes in the body.
Versatile in cooking, enhancing the flavor and nutrition of various dishes.

Recommended Food Pairings

🥗
Garlic - enhances flavor and adds health benefits like improved heart health.
🥗
Olive oil - a healthy fat that aids in absorption of fat-soluble vitamins.
🥗
Lemon juice - adds brightness and vitamin C, enhancing iron absorption.
🥗
Pasta - a classic pairing that allows for a balanced meal with carbohydrates.
🥗
Chickpeas - provides protein and fiber, making a hearty and nutritious dish.

How to Consume

Serving size
150g, approximately 1 medium cup cooked
Frequency
2-3 times per week
  • •Steam or sauté with olive oil and garlic for maximum flavor.
  • •Add to soups or stews for added nutrition.
  • •Incorporate into pasta dishes for a vibrant and healthy meal.
  • •Mix into omelets or frittatas for a nutritious breakfast option.
  • •Serve raw in salads to enjoy its crunchy texture and fresh taste.

Selection & Storage

How to choose:

  • ✓Look for vibrant green leaves with no yellowing or wilting.
  • ✓Choose firm stems that are not overly woody or tough.
  • ✓Select bunches that feel heavy for their size, indicating freshness.
  • ✓Avoid any signs of spoilage such as brown spots or sliminess.
Storage
Store in a cool, dry place in the refrigerator at a temperature of 0-4°C (32-39°F).
Shelf life
Storage duration of 5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should consult their doctor due to goitrogenic properties.
  • ⚠️Possible allergic reactions in individuals sensitive to other cruciferous vegetables.
  • ⚠️Excessive consumption may lead to digestive discomfort due to its high fiber content.

Frequently Asked Questions

How many calories does Broccoli raab, cooked have?

Cooked broccoli raab contains approximately 25 calories per 100 grams, making it a low-calorie food that is nutrient dense.

Is Broccoli raab, cooked healthy?

Yes, cooked broccoli raab is very healthy. It is low in calories and high in vitamins, minerals, and fiber, making it an excellent choice for a balanced diet.

How should Broccoli raab, cooked be stored?

Store cooked broccoli raab in an airtight container in the refrigerator. It is best consumed within 5-7 days for optimal freshness.

What are the benefits of eating Broccoli raab, cooked?

Eating cooked broccoli raab provides numerous health benefits, including high levels of vitamins A, C, and K, dietary fiber for digestive health, and antioxidants that may help reduce inflammation.

How much Broccoli raab, cooked can I eat per day?

A typical serving size is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play