Calories in
broccoli raab, raw
22 kcal per 100 g Broccoli raab, raw contains 22 calories per 100 grams, or about 9 calories per cup chopped. Per 100 g it provides 3.2 g protein, 2.9 g carbohydrate and 0.5 g fat.
By calories that splits 40% carbohydrate, 45% protein, 15% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup chopped | 40.0 g | 9 | 1.3 g | 1.1 g | 0.2 g |
| 1 stalk | 19.0 g | 4 | 0.6 g | 0.5 g | 0.1 g |
Full nutrition, per 100 g and per cup chopped
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Energy | 22 kcal | 9 kcal |
| Protein | 3.2 g | 1.3 g |
| Total fat | 0.5 g | 0.2 g |
| Saturated fat | 0.1 g | 0.0 g |
| Carbohydrate | 2.9 g | 1.1 g |
| Fibre | 2.7 g | 1.1 g |
| Sugars | 0.4 g | 0.2 g |
| Sodium | 33.0 mg | 13.2 mg |
| Potassium | 196.0 mg | 78.4 mg |
| Calcium | 108.0 mg | 43.2 mg |
| Iron | 2.1 mg | 0.9 mg |
| Vitamin C | 20.2 mg | 8.1 mg |
| Vitamin A | 131.0 µg | 52.4 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 92.6 g | 37.0 g |
USDA FoodData Central, SR Legacy (FDC ID 170381). A dash means the nutrient was not measured for this item, which is not the same as zero.
How broccoli raab, raw compares
Among the 209 vegetables and vegetable products items on this site, broccoli raab, raw ranks 161 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 65% less calorie-dense than typical for its group.
It carries 14.4 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one cup chopped (9 kcal), a 70 kg adult would walk for roughly 2 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in broccoli raab, raw?
Broccoli raab, raw contains 22 calories per 100 g, which works out to about 9 calories per cup chopped. It also provides 3.2 g of protein, 2.9 g of carbohydrate and 0.5 g of fat per 100 g.
What is the macro breakdown of broccoli raab, raw?
By calories, broccoli raab, raw is roughly 40% carbohydrate, 45% protein and 15% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a cup chopped?
About 2 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the broccoli raab, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Broccoli raab, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.