Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rapini nutrition, glycemic index, calories, net carbs & more

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 February 03, 2022
Education: General Medicine at YSMU
Rapini

Carbs in Rapini

Rapini is one of the vegetables with high water content. If the water is removed, it primarily consists of proteins and carbs. A 100g of Rapini contains 2.85g of carbs, equal to 1% of the daily carbohydrate requirements.

Macronutrients chart

4% 3% 93%
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.

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

0.11% 0.1% 0.17%
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 fibers 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

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

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.

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.

Food Calories per 100 grams
Jerusalem artichoke 73
Rutabagas 37
Broccoli 34
Cauliflower 25
Rapini 22
Radish 16

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 person 1 cup chopped - 100 kg person
Walking 3 min 2 min
Running 2 min 1 min
Cycling 1 min 1 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: February 03, 2022

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)
Insulin index ⓘ
N/A
Calories
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)
87% Vitamin A
81% Vitamin C
79% Calcium
75% Folate, food
74% Folate
Explanation: The given food contains more Vitamin A than 87% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Calcium, Folate, food, and Folate.

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

0.05% 0.026% 0.13%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g

All nutrients for Rapini per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 74% 0.15g 361.1 times less than Chocolate Chocolate
Protein 8% 70% 3.17g 1.1 times more than Broccoli Broccoli
Fats 1% 81% 0.49g 68 times less than Cheese Cheese
Carbs 1% 66% 2.85g 9.9 times less than Rice Rice
Calories 1% 96% 22kcal 2.1 times less than Orange Orange
Fructose 0% 91% 0.17g 34.7 times less than Apple Apple
Sugar N/A 72% 0.38g 23.6 times less than Coca-Cola Coca-Cola
Fiber 11% 29% 2.7g 1.1 times more than Orange Orange
Calcium 11% 21% 108mg 1.2 times less than Milk Milk
Iron 27% 34% 2.14mg 1.2 times less than Beef Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond Almond
Phosphorus 10% 71% 73mg 2.5 times less than Chicken meat Chicken meat
Potassium 6% 60% 196mg 1.3 times more than Cucumber Cucumber
Sodium 1% 78% 33mg 14.8 times less than White Bread White Bread
Zinc 7% 59% 0.77mg 8.2 times less than Beef Beef
Copper 5% 84% 0.04mg 3.4 times less than Shiitake Shiitake
Vitamin A 52% 13% 2622IU 6.4 times less than Carrot Carrot
Vitamin E 11% 42% 1.62mg 1.1 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 22% 19% 20.2mg 2.6 times less than Lemon Lemon
Vitamin B1 14% 38% 0.16mg 1.6 times less than Pea Pea
Vitamin B2 10% 62% 0.13mg Equal to Avocado Avocado
Vitamin B3 8% 66% 1.22mg 7.8 times less than Turkey meat Turkey meat
Vitamin B5 6% 72% 0.32mg 3.5 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 52% 0.17mg 1.4 times more than Oat Oat
Folate 21% 26% 83µg 1.4 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 187% 41% 224µg 2.2 times more than Broccoli Broccoli
Tryptophan 0% 87% 0.04mg 7.1 times less than Chicken meat Chicken meat
Threonine 0% 89% 0.11mg 6.8 times less than Beef Beef
Isoleucine 0% 90% 0.1mg 8.8 times less than Salmon Salmon
Leucine 0% 90% 0.17mg 14.3 times less than Tuna Tuna
Lysine 0% 86% 0.2mg 2.3 times less than Tofu Tofu
Methionine 0% 89% 0.05mg 2 times less than Quinoa Quinoa
Phenylalanine 0% 89% 0.13mg 5.2 times less than Egg Egg
Valine 8% 89% 0.15mg 13.3 times less than Soybean Soybean
Histidine 0% 89% 0.07mg 11.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 86% 0.05g 117.9 times less than Beef Beef
Monounsaturated Fat N/A 88% 0.03g 376.9 times less than Avocado Avocado
Polyunsaturated fat N/A 83% 0.13g 362.9 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.