Rapini (Broccoli Rabe)

Rapini (Broccoli Rabe) (Brassica rapa) aka: Broccoli Raab, Broccoletti, Broccoli di Rape, Cime di Rapa, Rappi, Friarielli, and Grelos, is a dark green leafy vegetable with curly leaves and little florets which resemble broccoli.

Health Benefits of Rapini (Broccoli Rabe):
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Reduced Risk of Colon Cancer
  • Protection Against Heart Disease
  • Regulation of Blood Sugar and Insulin Dependence
  • Slowing the progression of AIDS
  • Slowing Aging
  • DNA Repair and Protection
  • Protection Against Dementia
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Alleviation of Inflammation

  • *Some of these health benefits are due to the nutrients highly concentrated in Rapini (Broccoli Rabe), and may not necessarily be related to Rapini (Broccoli Rabe).
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Natural vitamins, minerals, and nutrients found in Rapini (Broccoli Rabe): Protein | Vitamin A | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Vitamin K | Vitamin E | Calcium | Dietary Fiber | Magnesium | Phosphorus | Manganese | Iron | Potassium | Zinc |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Broccoli raab raw             
Serving Size 100g
Calories 22
% Daily Value*
Total Fat 0.49g1%
    Saturated Fat 0.05g0%
Cholesterol 0mg~%
Sodium 33mg1%
Total Carbohydrate 2.9g1%
    Dietary Fiber 2.7g11%
    Sugar 0.4g~
Protein 3.2g~
Vitamin A52%Vitamin C34%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 2622IU52%
    Retinol equivalents 131μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 1573μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 20.2mg34%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.62mg8%
Vitamin K 224μg280%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.162mg11%
Riboflavin 0.129mg8%
Niacin 1.221mg6%
Pantothenic acid 0.322mg3%
Vitamin B6 0.171mg9%
Folate 83μg21%
    Folic Acid 0μg~
    Food Folate 83μg~
    Dietary Folate Equivalents 83μg~
Choline 18.3mg~
Lycopene 0μg~
Lutein+Zeaxanthin 1121μg~
Minerals  %DV
Calcium 108mg11%
Iron 2.14mg12%
Magnesium 22mg6%
Phosphorus 73mg7%
Sodium 33mg1%
Potassium 196mg6%
Zinc 0.77mg5%
Copper 0.042mg2%
Manganese 0.395mg20%
Selenium 1μg1%
Water 92.55g~
Ash 0.93g~
Fatty Acids
Omega 3 to Omega 6 Ratio6.65
Omega 6 to Omega 3 Ratio0.15
Total Omega 3s113mg
18D3 Linolenic113mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s17mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 43mg15%
Histidine 66mg9%
Threonine 106mg10%
Isoleucine 104mg7%
Leucine 170mg6%
Lysine 198mg9%
Methionine 48mg7%
Cystine 39mg14%
Phenylalanine 128mg15%
Tyrosine 75mg9%
Valine 153mg8%
More Amino Acids  %RDI
Arginine 172mg15%
Alanine 124mg7%
Aspartic Acid 360mg6%
Glutamic Acid 549mg9%
Glycine 123mg7%
Proline 131mg14%
Serine 99mg15%
Hydroxyproline ~mg9%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 92.6%
Protein to Carb Ratio (g/g) 1.1

How to choose Rapini (Broccoli Rabe): Try to find leaves with no signs of browning or dryness, and that are as "crisp" as possible. It is ok if the floret has yellow flowers in it, as these are edible.

Climate and origin: Rapini, despite having the similar looking broccoli floret, is actually a descendant of the turnip and thought to have originated in China or the Mediterranean. Growing in colder climates, rapini is now cultivated worldwide.

Taste: Rapini is bitter with a sharp taste. It is often prepared steamed with lemon or garlic.

Similar tasting produce: Mustard greens

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