How many calories in broccoli rabe

I never skip arm day. For a Serving Size of g. How many calories are in Broccoli Rabe? Amount of calories in Broccoli Rabe: Calories. How much fat is in Broccoli Rabe?

Amount of fat in Broccoli Rabe: Total Fat. How much sodium is in Broccoli Rabe? Amount of sodium in Broccoli Rabe: Sodium. How many carbs are in Broccoli Rabe? Amount of carbs in Broccoli Rabe: Carbohydrates. How many net carbs are in Broccoli Rabe? Amount of net carbs in Broccoli Rabe: Net carbs. How much fiber is in Broccoli Rabe? Amount of fiber in Broccoli Rabe: Fiber.

How much protein is in Broccoli Rabe? Amount of protein in Broccoli Rabe: Protein. How much Vitamin A is in Broccoli Rabe? How much Vitamin C is in Broccoli Rabe? This vegetable looks like it has long broccoli stalks with spinach leads and small, broccoli-like florets at the top.

The stems, leaves, and florets are all edible, and this vegetable is nutritious, easy to cook, and associated with many health benefits. When eaten raw, broccoli rabe has a very bitter flavor, so cooking and flavoring it is recommended.

Broccoli rabe probably originated in Asia and it is frequently stir-fried. Later it became commonly used in Italian cooking where it is mixed with pasta, though it also makes for an excellent side dish when you want to add some greens to your plate. The nutritional content of broccoli rabe depends on whether it is raw or cooked as well as the serving size. The following nutrition information is provided by the USDA for 1 cup 40g of raw, chopped broccoli rabe.

One cup of raw, chopped broccoli rabe contains only 1. The majority of the carbs in broccoli rabe come from fiber, with over 1g of fiber per serving. A diet rich in fiber is associated with digestive benefits as well as heart health. Since it is so low in carbs, broccoli rabe can be a nutritious source of nutrients to add to low-carb diets. This is especially will help with managing diabetes or prevent sugar spikes.

Broccoli rabe has only trace amounts of fat and 0mg cholesterol, so it is not a significant source of healthy fats like omega-3 fatty acids.

Consuming larger servings of cooked broccoli rabe can increase your intake of these essential fatty acids, however. The vegetable is suitable for low-fat diets as well as those low in dietary cholesterol. With 1. Pair the vegetable with lean proteins such as beef, fish, pork, chicken, or tofu in a stir fry to have a balanced meal. Since it is a green leafy vegetable, it is not surprising that broccoli rabe is a source of many nutrients.

Broccoli rabe contains a variety of vitamins, including vitamin K, vitamin A, vitamin E, and vitamin C. Minerals in broccoli rabe include calcium, iron, magnesium, phosphorus, and potassium. It is also a rich source of folate which is important for healthy cell growth, making it crucial during pregnancy.

The nutritional profile of broccoli rabe contributes to its many health benefits. Folate and the synthetic version, folic acid, have been shown to prevent neural tube defects, birth defects of the brain, spine, and spinal cord. The folate content in broccoli rabe may help prevent neural tube defects at the cellular level. The CDC recommends that women who may become pregnant should consume a folate-rich diet and consider supplementation of this important nutrient.

Broccoli rabe is an excellent source of vitamin K. A study involving men and women aged 70 to 85 years of age has shown that adequate vitamin k status has a positive correlation with cognitive function in healthy older adults.

Eating foods high in vitamin K to maintain adequate vitamin K levels in the body is also associated with improved heart health and bone health. Broccoli rabe is one of many Brassica vegetables. Research has shown that Brassica vegetables, including rapini broccoli, contain phenolic compounds that can act as antioxidants. Since antioxidants have proven benefits related to reduced risk of cancer and protection against free radicals, consuming antioxidant-rich vegetables has many health benefits.

Broccoli rabe is naturally lower in calories, fat, and carbs. It is also suitable for a variety of diets, including vegan, gluten-free, and keto diets. People with various health goals can incorporate broccoli rabe as part of their lifestyle, including people who want to lose weight in a sustainable, healthy way.

Broccoli rabe can be eaten raw or cooked. Always wash your vegetables before eating them. Consuming raw broccoli rabe may yield a more bitter taste, so a quick blanch is recommended for a milder flavor. You can also grill and saute broccoli rabe. Broccoli rabe is commonly used in Asian and Italian cooking, though it can be incorporated in many types of cuisine and healthy recipes. The key to making broccoli rabe is using plenty of seasonings and spices and cooking it thoroughly. If you are new to broccoli rabe, try blanching or sauteeing it with olive oil, and serving as a side dish with your favorite protein source.

For home chefs of all experience levels, try some of these healthy broccoli rabe recipes. Get nutrition tips and advice to make healthy eating easier. Broccoli raab, raw. Published April 1, The health benefits of dietary fibre. Reviewed January 2, Vitamin K status and cognitive function in healthy older adults. Neurobiol Aging. Vitamin k as a diet supplement with impact in human health: current evidence in age-related diseases.

Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables.