Broccoli Raab, also known as broccoli rabe or rapini, is a green leafy vegetable that is a member of the Brassica family. With only 21 calories per serving (85.0 g cooked), it is an excellent addition to a balanced diet.

In addition to being low in calories, Broccoli Raab is high in Vitamins and Minerals such as vitamin A, vitamin C, potassium, and calcium. It also contains smaller amounts of iron, magnesium, and phosphorus.

In this article, we'll explore the many health benefits of Broccoli Raab and how you can include this versatile ingredient in your cooking.

Low in Calories

Broccoli Raab is an excellent choice for individuals who are watching their calorie intake. With only 21 calories per serving (85.0 g cooked), it is a low-calorie, nutrient-dense food that can help with weight management. Because it is low in calories and high in Fiber, Broccoli Raab can also help you feel full and satisfied for longer periods of time, making it a great addition to any weight loss plan.

High in Vitamins and Minerals

Broccoli Raab is an excellent source of Vitamins and Minerals that are essential for good health. One serving (85.0 g cooked) provides approximately 50% of your daily vitamin A needs and 135% of your daily vitamin C needs. It is also high in potassium, which can help regulate blood pressure, and calcium, which is important for bone health. In addition, Broccoli Raab contains smaller amounts of iron, magnesium, and phosphorus, which are all essential minerals for optimal health.

Potent Antioxidant Properties

Broccoli Raab is packed with Antioxidants that can help protect your body against harmful free radicals. These antioxidants include vitamin A, vitamin C, and phytonutrients such as sulforaphane and carotenoids. Research shows that consuming a diet rich in antioxidants can help reduce inflammation in the body, which can lower the risk of chronic diseases such as cancer and heart disease.

Good Source of Fiber

Broccoli Raab is an excellent source of dietary Fiber, with one serving (85.0 g cooked) providing approximately 3 grams of fiber. Fiber is essential for maintaining a healthy digestive system and can help regulate bowel movements. It can also help reduce Cholesterol levels and lower the risk of heart disease.

May Support Healthy Digestion

Broccoli Raab contains a variety of nutrients that can support a healthy digestive system, including Fiber, vitamin C, and folate. Folate is especially important for digestive health, as it can help prevent colon cancer and other digestive disorders.

May Help Lower Cholesterol

Studies have shown that consuming a diet rich in fruits and vegetables, including Broccoli Raab, can help lower Cholesterol levels in the body. This is thought to be due to the high Fiber content of these foods, which can help prevent the absorption of cholesterol in the intestines.

Potential Anti-Cancer Properties

Broccoli Raab contains a variety of phytochemicals that have been shown to have potential Anti-Cancer properties. These include sulforaphane, which has been shown to inhibit the growth of cancer cells in the laboratory, and indole-3-carbinol, which can help regulate estrogen levels in the body and reduce the risk of hormone-related cancers such as breast cancer.

Versatile Ingredient in Cooking

Broccoli Raab can be used in a variety of dishes, including stir-fries, pasta dishes, and soups. It has a slightly bitter, nutty flavor that pairs well with garlic, lemon, and red pepper flakes. When cooking with Broccoli Raab, it is important to blanch it first to remove the bitterness before adding it to your recipe.

Popular in Italian Cuisine

Broccoli Raab is a popular ingredient in Italian Cuisine and is often used in dishes such as orecchiette with sausage and Broccoli Raab and pizza with Broccoli Raab and ricotta. In Italian, it is called rapini, and it is often paired with garlic and olive oil to create a delicious and flavorful dish.

Different from Regular Broccoli

Broccoli Raab is often confused with regular broccoli, but they are two different vegetables. While both are members of the Brassica family, Broccoli Raab has a slightly bitter flavor and is more closely related to turnips than broccoli. It also has thinner stalks and smaller florets than regular broccoli. Despite these differences, both vegetables offer a variety of health benefits and can be included in a healthy diet.