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Portions and preparation · USDA nutrition

Broccoli raab calories per cup: 9–78 across all 2 named USDA examples

Across all 2 named USDA examples, a cup contains 9–78 calories. Their listed weights span 40–170 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

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Preparation and portion

Named measures come from this exact source record.

Estimated for 85 g

39calories

Broccoli raab, cooked

Protein
2.7 g
Carbs
2.4 g
Fat
2.7 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709573 Full nutrition profile →

Compare all 2 food records, nutrition tables and USDA sources

The 2 exact records in this guide report 4–39 calories in the records' own listed source servings and 22–46 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Broccoli raab, begin by separating “Broccoli raab, cooked” from “Broccoli raab, raw.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 2 linked records.

Equal-weight view

How broccoli raab records compare at 100 grams

All 2 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Broccoli raab, raw 22 kcal
    22 kcal
  2. Broccoli raab, cooked 46 kcal
    46 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 2 named USDA records in view: 2 direct matches. All sit within “Broccoli.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 2 records together under the exact grouping key “broccoli raab.” That rule determines membership before any nutrition result is read.

For Broccoli raab, this page can compare 2 named records from FDC 2709573 through FDC 2709572. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

20–85 g before composition

The largest source amount is 4.3× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

24 kcal separates the fixed-weight endpoints

The lower endpoint is “raw”; the higher is “cooked.” This isolates density, not ingredient causation.

Discriminator

126 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “raw” (33 mg) and “cooked” (159 mg).

Observed source examples

Both records, with their own serving weights intact

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every broccoli raab.

Important: “Lower” begins with Broccoli raab, raw; “higher” ends with Broccoli raab, cooked, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every broccoli raab meal.

Full comparison

Compare every selected FNDDS record

For Broccoli raab, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Broccoli raab nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Broccoli raab, cooked Direct name match 85 gUSDA reference amount 39 kcal 46 2.7 g 2.3 g 135 mg FDC 2709573 ↗
Broccoli raab, raw Direct name match 20 gUSDA reference amount 4 kcal 22 0.6 g 0.5 g 7 mg FDC 2709572 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 20 to 85 grams—a 65-gram gap before composition enters the comparison. Their own source servings run from 4 calories for “raw” to 39 for “cooked.” At a fixed 100 grams, “raw” is 22 calories and “cooked” is 46—a fixed-weight separation of 24 calories. For Broccoli raab, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “cooked” and “raw”. Across the source formulations, the shared backbone includes broccoli raab, raw; differentiating rows include oil or table fat, nfs and salt, table. On this Broccoli raab page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Broccoli raab” cannot resolve the differences between Broccoli raab, cooked and Broccoli raab, raw. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 20–85 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “cooked” and “raw”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include broccoli raab, raw; rows that vary across the set include oil or table fat, nfs and salt, table. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Broccoli raab, cooked” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Broccoli raab unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that broccoli raab is the right meal family. Then resolve the phrases that actually separate this set—“cooked” and “raw”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Broccoli raab source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 2 exact records behind Broccoli raab source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Broccoli raab, cooked is higher in total fat per 100 g

Broccoli raab, cooked reports 3.2 g versus 0.5 g for Broccoli raab, raw: a 2.7 g difference when both are normalized to 100 g.

Inspect the underlying evidence

Check the weight before comparing serving totals

Source amounts span 20–85 g

Broccoli raab, raw uses USDA source amount (20 g), while Broccoli raab, cooked uses USDA source amount (85 g). Use per 100 g for equal-weight composition; use the serving column only when those named source amounts answer your question.

Choose the record before reading the number

Broccoli raab, cooked and Broccoli raab, raw are not interchangeable

The page keeps both records at the same 100 g denominator and makes Preparation wording (No matching controlled term in the source name versus raw) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Broccoli raab source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Broccoli raab, cooked vs Broccoli raab, raw

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: No matching controlled term in the source name versus raw; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Oil or table fat, NFS

USDA input 81200100 appears in 1 of 2 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 1 of 2 context records; its summed listed input weight spans 0.3–0.3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path 2 context records in this source topic Broccoli

Broccoli raab, cooked and Broccoli raab, raw belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 33 mg in Broccoli raab, raw to 159 mg in Broccoli raab, cooked, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 22 kcal in Broccoli raab, raw to 46 kcal in Broccoli raab, cooked, all per 100 g.

Follow this evidence path Inspect an exact record Broccoli raab, cooked

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2709573 citation for this exact record—not a name-level average.

Follow this evidence path