Broccoli Rabe vs Broccoli: Calories and Nutrition Compared (2026)

Broccoli rabe contains 3.2 g of protein and 22 calories per 100 g, while broccoli has 2.8 g of protein and 34 calories per 100 g. Broccoli rabe is higher in protein and lower in calories.

Broccoli rabe and broccoli are both members of the cruciferous vegetable family, known for their health benefits. This comparison highlights their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Broccoli Rabe and Broccoli?

Broccoli rabe, also known as rapini, is a leafy green vegetable with small florets and a slightly bitter taste. It is commonly used in Italian cuisine and is rich in vitamins and minerals. Broccoli is a green vegetable that resembles a small tree and is known for its high nutritional value. It is commonly consumed steamed, raw, or in various dishes.

Broccoli Rabe vs Broccoli: Nutrition Side by Side

Below is a side-by-side comparison of broccoli rabe and broccoli to highlight their nutritional differences.

Nutrient (per 100 g)	Broccoli rabe (raw)	Broccoli (raw)
Calories	22 kcal	34 kcal
Protein	3.2 g	2.8 g
Carbs	2.9 g	6.6 g
Sugar	0.4 g	1.7 g
Fat	0.5 g	0.4 g
Fiber	2.7 g	2.6 g
Sodium	33 mg	33 mg

Which Is Better, Broccoli Rabe or Broccoli?

For weight loss: Broccoli rabe has 22 calories per 100 g, while broccoli has 34 calories. This makes broccoli rabe a better option for those aiming to reduce calorie intake.

For muscle and protein: Broccoli rabe provides 3.2 g of protein per 100 g, compared to broccoli's 2.8 g. Therefore, broccoli rabe is the superior choice for protein content.

For low-carb or low-sugar: Broccoli rabe has 2.9 g of carbs and 0.4 g of sugar, while broccoli has 6.6 g of carbs and 1.7 g of sugar. Broccoli rabe is lower in both carbohydrates and sugar.

How to Track Broccoli rabe and Broccoli Accurately

Portion sizes and macronutrient content can be easily misjudged, leading to unintended dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Broccoli rabe contains 3.2 g of protein per 100 g, while broccoli has 2.8 g of protein. Therefore, broccoli rabe has more protein.

Which has fewer calories?

Broccoli rabe has 22 calories per 100 g, whereas broccoli has 34 calories. Thus, broccoli rabe has fewer calories.

What is the carbohydrate content in broccoli?

Broccoli contains 6.6 g of carbohydrates per 100 g. In comparison, broccoli rabe has 2.9 g of carbohydrates.

How much fiber is in broccoli rabe?

Broccoli rabe contains 2.7 g of fiber per 100 g, while broccoli has 2.6 g of fiber.

What is the sugar content in broccoli?

Broccoli has 1.7 g of sugar per 100 g, while broccoli rabe has 0.4 g of sugar.

What is the sodium content in both vegetables?

Both broccoli rabe and broccoli contain 33 mg of sodium per 100 g.

Key Takeaways

• Broccoli rabe has 22 calories per 100 g.
• Broccoli has 34 calories per 100 g.
• Broccoli rabe contains 3.2 g of protein.
• Broccoli contains 2.8 g of protein.
• Broccoli rabe has 2.9 g of carbohydrates.
• Broccoli has 6.6 g of carbohydrates.