Nutrition facts · Vegetables
Calories in Broccoli rabe
Raw broccoli rabe has 22 calories per 100 g, and a 1-cup serving of chopped broccoli rabe (40 g) has 9 calories. Its calories are split fairly evenly between protein (3.2 g per 100 g) and carbs (2.9 g per 100 g), and most of those carbs are fiber (2.7 g). Fat is minimal at 0.5 g per 100 g.
Calories come from: Carbs 40% · Fat 16% · Protein 44%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 22 kcal | 3.2 g | 2.9 g | 0.5 g |
| 1 cup, chopped | 40 g | 9 kcal | 1.3 g | 1.1 g | 0.2 g |
| 1 stalk | 19 g | 4 kcal | 0.6 g | 0.5 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 22 kcal |
|---|---|
| Protein | 3.2 g |
| Carbohydrates | 2.9 g |
| of which sugars | 0.4 g |
| Fiber | 2.7 g |
| Fat | 0.5 g |
| of which saturated | 0.1 g |
| Sodium | 33 mg |
What changes the calories
- Broccoli rabe is usually sautéed in olive oil, and the oil it absorbs can add far more calories than the greens themselves.
- Cooking wilts the leaves and shrinks their volume, so a cup of cooked broccoli rabe holds much more of the vegetable than a cup of raw.
- Blanching and draining before sautéing doesn't add calories, but the leftover water on the greens can make cooked weights read higher.
- Popular pairings like sausage, Parmesan, garlic oil or pasta add calories that belong in your log separately.
Tips for logging it accurately
- Weigh broccoli rabe raw before cooking when you can, and log it as raw so the weight matches these numbers.
- Measure the oil you cook it in and log it as its own entry, since that is usually where most of the dish's calories come from.
- Snap a photo of your plate in BerryFit to log the greens along with any sausage, cheese or pasta served with them.
Log Broccoli rabe in seconds
Snap a photo of your meal or search for Broccoli rabe in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of broccoli rabe?
One cup of chopped raw broccoli rabe (40 g) has 9 calories. It also has 1.3 g protein, 1.1 g carbs and 0.2 g fat.
How much protein is in broccoli rabe?
Raw broccoli rabe has 3.2 g of protein per 100 g. That is slightly more than its 2.9 g of carbs.
Is broccoli rabe low in carbs?
Yes. It has 2.9 g of carbs per 100 g, of which 2.7 g is fiber and only 0.4 g is sugar.
Does sautéed broccoli rabe have more calories?
The greens themselves don't gain calories, but sautéing adds the calories of the oil they absorb. Log the oil separately for an accurate total.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Broccoli raab, raw, FDC ID 170381); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
