17 Fit Food calories Vegetables and mushrooms
Broccoli rabe calories and nutrition facts
Broccoli rabe: 22 kcal per 100 g, protein 3.2 g, fat 0.49 g, carbs 0.15 g.
Broccoli rabe, also called rapini or cime di rapa, has slender stems, small buds and plenty of leaves with a pleasantly bitter edge; in Puglia it goes with orecchiette, and in Philadelphia it tops roast pork sandwiches. It has about 22 kcal per 100 g and is rich in vitamin K and folate. Sautéed with garlic and olive oil, it’s the oil that counts.
- Protein 58%
- Fat 20%
- Carbs 3%
- Other 20%
In everyday portions
- 100 kcal is 455 g this much of it gives 100 kcal
- Energy density Very low 0.22 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 22 kcal 92 kJ 1%
- Protein 3.2 g 6%
- Fat 0.49 g <1%
- Carbs available, without fibre 0.15 g <1%
- Fibre 2.7 g
- Salt 0.08 g 1%
Where the calories come from
- Protein 58%
- Fat 20%
- Carbs 3%
- Other 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 131 µg 16%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 14%
- Vitamin K 224 µg 299%
- Vitamin C 20.2 mg 25%
- Vitamin B1 thiamin 0.162 mg 15%
- Vitamin B2 riboflavin 0.129 mg 9%
- Vitamin B3 niacin 1.2 mg 8%
- Vitamin B5 pantothenic acid 0.322 mg 5%
- Vitamin B6 0.171 mg 12%
- Folate B9 83 µg 42%
- Vitamin B12 0 µg 0%
- Choline 18.3 mg
Minerals
- Potassium 196 mg 10%
- Calcium 108 mg 14%
- Phosphorus 73 mg 10%
- Magnesium 22 mg 6%
- Iron 2.1 mg 15%
- Zinc 0.77 mg 8%
- Copper 0.042 mg 4%
- Manganese 0.395 mg 20%
- Selenium 1 µg 2%
- Iodine no data
- Sodium 33 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in folate
- Source of vitamin C
- Source of manganese
- Source of vitamin A
- Source of iron
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 77% Fewer calories than 77% of vegetables and mushrooms.
- 80% More protein than 80% of vegetables and mushrooms.
- 89% More vitamin K than 89% of vegetables and mushrooms.
- 85% More folate than 85% of vegetables and mushrooms.
- 80% More manganese than 80% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Basil 23 kcal
- Cilantro 23 kcal
- Mustard greens 27 kcal
- Mushrooms 22 kcal
- Collard greens 32 kcal
- Wild mushrooms 22 kcal
More in Vegetables and mushrooms
- Green beans 31 kcal
- Peas 81 kcal
- Brussels sprouts 43 kcal
- Asparagus 20 kcal
- Sweet corn 86 kcal
- Beets (beetroot) 43 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170381.
Carbs are available carbohydrates, without fibre, as on EU labels.