Broccoli Rabe — Nutrition & Calories
Broccoli Rabe per 100g: 22 cal · 3g protein · 3g carbs · 1g fat · 3g fiber. Slightly bitter Italian green with florets and leaves.
Broccoli Rabe contains 22 calories per 100g serving — 3g protein, 3g carbs, 1g fat, 3g fiber, 50mg sodium. Per 100g: 22 calories. Vegan. Keto-friendly. Gluten-free. Slightly bitter Italian green with florets and leaves.
Broccoli Rabe Macros (per 100g)
Broccoli Rabe Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 22 cal | 3.0g | 3.0g | 1.0g |
| 100g | 22 cal | 3.0g | 3.0g | 1.0g |
| 200g | 44 cal | 6.0g | 6.0g | 2.0g |
| 1 cup (~240g) | 53 cal | 7.2g | 7.2g | 2.4g |
| 1 oz (28g) | 6 cal | 0.8g | 0.8g | 0.3g |
Burn Off Broccoli Rabe (22 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 22 calories from Broccoli Rabe:
- Walking (3 mph)5 min
- Running (6 mph)2 min
- Cycling (moderate)2 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Broccoli Rabe?
Broccoli Rabe contains 22 calories per 100g serving. That's 22 calories per 100g, or 53 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Broccoli Rabe?
Broccoli Rabe has 3g of protein per 100g (3.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Broccoli Rabe keto-friendly?
Yes, Broccoli Rabe is keto-friendly. With 3g carbs and 1g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 0.0g.
Is Broccoli Rabe suitable for vegans?
Yes, Broccoli Rabe is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Broccoli Rabe?
Per 100g: 22 calories, 3g protein (55% cal), 3g carbs (55% cal), 1g fat (41% cal). Fiber: 3g. Sodium: 50mg.
How much Broccoli Rabe should I eat to lose weight?
For weight loss, Broccoli Rabe fits a calorie deficit if portioned. A typical 500 cal/day deficit means Broccoli Rabe can comprise up to 2272g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.