scored 96/100
Broccoli raab is a leafy green cruciferous vegetable with small florets and tender stems, delivering exceptional vitamin K, folate, and bioactive glucosinolates in a low-calorie package.
0.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Broccoli raab (also called rapini) is a cruciferous vegetable native to the Mediterranean region that has been cultivated for centuries in Italian and Asian cuisines. Unlike broccoli, it emphasizes leafy greens and smaller florets with long edible stems. Per 100g, it provides 224 mcg of vitamin K—nearly 200% of daily needs—alongside significant folate (83 mcg) and potassium (196 mg), making it a nutritional powerhouse for bone health and cardiovascular function. The vegetable contains glucosinolates, sulfur-containing compounds that convert to isothiocyanates during chewing and digestion. These compounds have demonstrated anti-inflammatory and potential anti-cancer properties in epidemiological studies. Broccoli raab is also rich in chlorophyll and lutein, supporting eye health and cellular protection. With only 22 calories and 2.7g fiber per 100g, it fits seamlessly into longevity-focused diets emphasizing nutrient density over caloric load. The combination of high vitamin K content with bioactive phytochemicals makes broccoli raab particularly relevant for cardiovascular and bone health—two critical markers of healthy aging.
Vitamin K activates osteocalcin, a bone matrix protein essential for bone mineralization and calcium binding, strengthening bone density and reducing osteoporosis risk
Vitamin K prevents arterial calcification; potassium supports blood pressure regulation; glucosinolates reduce inflammation markers associated with atherosclerosis
Glucosinolates metabolize to isothiocyanates, which induce phase II detoxification enzymes and promote apoptosis in pre-malignant cells
Glucosinolates and sulfur compounds activate Nrf2 pathway, upregulating antioxidant response elements and phase I-III detoxification enzymes
Glucosinolates, vitamin C, and chlorophyll suppress NF-κB signaling and reduce pro-inflammatory cytokines like TNF-α and IL-6
Consuming broccoli raab at lunch allows full digestion and glucosinolate metabolism throughout the afternoon and evening, supporting detoxification processes. The vitamin K content supports sustained bone mineralization when consumed earlier in the day.
Breaks a fast
Broccoli raab can be consumed during intermittent fasting eating windows as it is nutrient-dense and calorically insignificant; vitamin K absorption is enhanced when consumed with dietary fat, so pair with olive oil or nuts during eating windows
Per 100 g of the default form. Bars show how much higher or lower broccoli raab is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Broccoli Raab is classified as a vegetable. Broccoli raab is a leafy green cruciferous vegetable with small florets and tender stems, delivering exceptional vitamin K, folate, and bioactive glucosinolates in a low-calorie package.
Broccoli Raab scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.7 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 2.3 g of fiber (~8% of the 28 g daily value).
In a 85 g serving, broccoli raab is highest in Vitamin K (~159% DV), Vitamin A (~45% DV), Vitamin C (~19% DV), Folate (~18% DV), Manganese (~15% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.1 g of net carbs (2.4 g total minus 2.3 g fiber).
Best in the midday. Consuming broccoli raab at lunch allows full digestion and glucosinolate metabolism throughout the afternoon and evening, supporting detoxification processes. The vitamin K content supports sustained bone mineralization when consumed earlier in the day.
A typical serving is around 85 g (~19 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating broccoli raab alongside several other vegetable sources.
Broccoli Raab pairs nicely with: Pair with olive oil and garlic because fat-soluble vitamin K requires dietary lipids for absorption, and garlic's sulfur compounds amplify glucosinolate bioactivation; Combine with lemon juice or vinegar because acidic environments preserve glucosinolates during cooking and enhance isothiocyanate formation; Eat with fatty fish (salmon, mackerel) because the omega-3 fatty acids support absorption of fat-soluble vitamin K and reduce inflammation synergistically; Pair with sesame seeds or pumpkin seeds because added magnesium and mineral content enhances bone health benefits and supports vitamin K-dependent proteins.
Moderate sodium.
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These are the nutrients broccoli raab contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.