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Rapini nutrition: calories, carbs, GI, protein, fiber, fats

Broccoli raab, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on September 04, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Rapini

Carbs in Rapini

Rapini is one of the vegetables with high water content. 100g of Rapini contains 2.85g of carbs, equal to 1% of the daily carbohydrate requirements.

Macronutrients chart

4% 3% 91%
Protein:
Daily Value: 6%
3.17 g of 50 g
6%
Fats:
Daily Value: 1%
0.49 g of 65 g
1%
Carbs:
Daily Value: 1%
2.85 g of 300 g
1%
Water:
Daily Value: 5%
92.55 g of 2,000 g
5%
Other:
0.94 g

Carbs per serving size

Rapini is served in one cup chopped (40g). This amount of the vegetable provides 1.14g of carbs.

Rapini net carbs

Net carbs are calculated by subtracting fiber amounts from total carbs.

Rapini provides 2.85g of carbs per 100g, 2.7g of which are fibers. Hence, the net carb content of 100g Rapini is 0.15g.

Carbohydrate type breakdown

In 100g of Rapini, 0.38g of carbs are sugars. You can see in the chart below that the main sugars present in this vegetable are fructose (0.17g), sucrose (0.11g), and glucose (0.1g).

Carbohydrate type breakdown

29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Soluble or insoluble fiber

The majority of carbs in Rapini are fibers. There are 2.7g of fiber in 100g of this vegetable, equal to 11% of the daily fiber needs. There is soluble and insoluble fiber in Rapini.

Fiber content ratio for Rapini

13% 95%
Sugar: 0.38 g
Fiber: 2.7 g
Other: -0.23 g

Rapini calories

Calories per 100g

Rapini is one of the low-calorie foods. A 100g of it contains only 22 calories. These calories come from 3.17g protein and 2.85g carb content of the vegetable. 100g of Rapini covers 1% of the daily calorie requirement.

Calories per serving size

The serving size of Rapini is one cup chopped (40g). This quantity contains 8.8 calories.

Comparison

Rapini is lower in calories than 96% of foods.

Rapini has fewer calories than Broccoli and Rutabagas.

On the other hand, it is higher in calories than Radish.

In the table below, you can compare the calorie content of Rapini with that of some other foods.

FoodCalories per 100 grams
Jerusalem artichoke73
Rutabagas37
Broccoli34
Cauliflower25
Rapini22
Radish16

Burning estimates

The table below illustrates how long it takes to burn 8.8 calories (1 cup chopped Rapini) and the type of exercise necessary. This period was evaluated using the MET method (Metabolic Equivalent of a Task) (1) (2).

 1 cup chopped - 70kg person1 cup chopped - 100 kg person
Walking3 min2 min
Running2 min1 min
Cycling1 min1 min

REFERENCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: September 04, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Rapini

Rapini
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 22
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0.15 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup chopped (40 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.8 (alkaline)
TOP 13% Vitamin A ⓘHigher in Vitamin A content than 87% of foods
TOP 19% Vitamin C ⓘHigher in Vitamin C content than 81% of foods
TOP 21% Calcium ⓘHigher in Calcium content than 79% of foods
TOP 25% Folate, food ⓘHigher in Folate, food content than 75% of foods
TOP 26% Folate ⓘHigher in Folate content than 74% of foods

Rapini calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 22
Calories in 1 cup chopped 9 40 g
Calories in 1 stalk 4 19 g

Rapini Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 33% 81% 16% 32% 18% 5% 22% 14% 52% 6% 10%
Calcium: 108 mg of 1,000 mg 11%
Iron: 2.14 mg of 8 mg 27%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 73 mg of 700 mg 10%
Potassium: 196 mg of 3,400 mg 6%
Sodium: 33 mg of 2,300 mg 1%
Zinc: 0.77 mg of 11 mg 7%
Copper: 0.042 mg of 1 mg 5%
Manganese: 0.395 mg of 2 mg 17%
Selenium: 1 µg of 55 µg 2%
Choline: 18.3 mg of 550 mg 3%

Mineral chart - relative view

Calcium
108 mg
TOP 21%
Iron
2.14 mg
TOP 34%
Manganese
0.395 mg
TOP 41%
Magnesium
22 mg
TOP 54%
Zinc
0.77 mg
TOP 59%
Potassium
196 mg
TOP 60%
Phosphorus
73 mg
TOP 71%
Choline
18.3 mg
TOP 76%
Sodium
33 mg
TOP 78%
Selenium
1 µg
TOP 82%
Copper
0.042 mg
TOP 84%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A: 2622 IU of 5,000 IU 52%
Vitamin E : 1.62 mg of 15 mg 11%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 20.2 mg of 90 mg 22%
Vitamin B1: 0.162 mg of 1 mg 14%
Vitamin B2: 0.129 mg of 1 mg 10%
Vitamin B3: 1.221 mg of 16 mg 8%
Vitamin B5: 0.322 mg of 5 mg 6%
Vitamin B6: 0.171 mg of 1 mg 13%
Folate: 83 µg of 400 µg 21%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 224 µg of 120 µg 187%

Vitamin chart - relative view

Vitamin A
2622 IU
TOP 13%
Vitamin C
20.2 mg
TOP 19%
Folate
83 µg
TOP 26%
Vitamin B1
0.162 mg
TOP 38%
Vitamin K
224 µg
TOP 41%
Vitamin E
1.62 mg
TOP 42%
Vitamin B6
0.171 mg
TOP 52%
Vitamin B2
0.129 mg
TOP 62%
Vitamin B3
1.221 mg
TOP 66%
Vitamin B5
0.322 mg
TOP 72%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 47% 31% 23% 19% 29% 14% 22% 26% 29%
Tryptophan: 43 mg of 280 mg 15%
Threonine: 106 mg of 1,050 mg 10%
Isoleucine: 104 mg of 1,400 mg 7%
Leucine: 170 mg of 2,730 mg 6%
Lysine: 198 mg of 2,100 mg 9%
Methionine: 48 mg of 1,050 mg 5%
Phenylalanine: 128 mg of 1,750 mg 7%
Valine: 153 mg of 1,820 mg 8%
Histidine: 66 mg of 700 mg 9%

Fat type information

24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g

All nutrients for Rapini per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 22kcal 1% 96% 2.1 times less than OrangeOrange
Protein 3.17g 8% 70% 1.1 times more than BroccoliBroccoli
Fats 0.49g 1% 81% 68 times less than Cheddar CheeseCheddar Cheese
Vitamin C 20.2mg 22% 19% 2.6 times less than LemonLemon
Net carbs 0.15g N/A 74% 361.1 times less than ChocolateChocolate
Carbs 2.85g 1% 66% 9.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.14mg 27% 34% 1.2 times less than BeefBeef
Calcium 108mg 11% 21% 1.2 times less than MilkMilk
Potassium 196mg 6% 60% 1.3 times more than CucumberCucumber
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Sugar 0.38g N/A 72% 23.6 times less than Coca-ColaCoca-Cola
Fiber 2.7g 11% 29% 1.1 times more than OrangeOrange
Copper 0.04mg 5% 84% 3.4 times less than ShiitakeShiitake
Zinc 0.77mg 7% 59% 8.2 times less than BeefBeef
Phosphorus 73mg 10% 71% 2.5 times less than Chicken meatChicken meat
Sodium 33mg 1% 78% 14.8 times less than White BreadWhite Bread
Vitamin A 2622IU 52% 13% 6.4 times less than CarrotCarrot
Vitamin A RAE 131µg 15% 27%
Vitamin E 1.62mg 11% 42% 1.1 times more than KiwifruitKiwifruit
Selenium 1µg 2% 82%
Manganese 0.4mg 17% 41%
Vitamin B1 0.16mg 14% 38% 1.6 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 62% Equal to AvocadoAvocado
Vitamin B3 1.22mg 8% 66% 7.8 times less than Turkey meatTurkey meat
Vitamin B5 0.32mg 6% 72% 3.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.17mg 13% 52% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 224µg 187% 41% 2.2 times more than BroccoliBroccoli
Folate 83µg 21% 26% 1.4 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.05g 0% 86% 117.9 times less than BeefBeef
Monounsaturated Fat 0.03g N/A 88% 376.9 times less than AvocadoAvocado
Polyunsaturated fat 0.13g N/A 83% 362.9 times less than WalnutWalnut
Tryptophan 0.04mg 0% 87% 7.1 times less than Chicken meatChicken meat
Threonine 0.11mg 0% 89% 6.8 times less than BeefBeef
Isoleucine 0.1mg 0% 90% 8.8 times less than Salmon rawSalmon raw
Leucine 0.17mg 0% 90% 14.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.2mg 0% 86% 2.3 times less than TofuTofu
Methionine 0.05mg 0% 89% 2 times less than QuinoaQuinoa
Phenylalanine 0.13mg 0% 89% 5.2 times less than EggEgg
Valine 0.15mg 8% 89% 13.3 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 89% 11.3 times less than Turkey meatTurkey meat
Fructose 0.17g 0% 91% 34.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 22
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 33mg
1%
Total Carbohydrate 3g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 108mg 11%

Iron 2mg 25%

Potassium 196mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Rapini nutrition infographic

Rapini nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.