Energy
lower quarter22 kcalthis record per 100 g
- Corpus median
- 47 kcal
- Middle 50%
- 36–55 kcal
Based on 12 records reporting energy.
Vegetablesmoderate variability
Broccoli raab, raw calories: 4 per 20 g
This exact USDA record reports 4 calories for 20 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 20 g
- Calories
- 4 kcal
- Protein
- 0.6 g
- Carbohydrate
- 0.6 g
- Total fat
- 0.1 g
- Fiber
- 0.5 g
- Sodium
- 7 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 20 g
4calories
Broccoli raab, raw
- Protein
- 0.6 g
- Carbs
- 0.6 g
- Fat
- 0.1 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 4 calories for USDA reference amount at 20 grams. On a fixed-weight basis, the same record contains 22 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 0.6 g protein, 0.5 g fiber, and 7 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is broccoli raab, raw, representing 100% of the record’s listed input weight. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 4–9 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709572: “Broccoli raab, raw.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709572, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 15 g | 3 kcal | 0.5 g | 0.4 g | 5 mg |
| USDA reference amountExact record reference weight | 20 g | 4 kcal | 0.6 g | 0.5 g | 7 mg |
| 1 cupUSDA-listed household measure | 40 g | 9 kcal | 1.3 g | 1.1 g | 13 mg |
02 · Fixed-weight context
Where 100 grams sits inside Broccoli
The comparison set contains 12 exact records in the Broccoli USDA category. Here, “lower quarter” describes FDC 2709572’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter3.2 gthis record per 100 g
- Corpus median
- 2.6 g
- Middle 50%
- 2.6–3 g
Based on 12 records reporting protein.
Dietary fiber
middle half2.7 gthis record per 100 g
- Corpus median
- 2.6 g
- Middle 50%
- 2.4–2.8 g
Based on 12 records reporting dietary fiber.
Sodium
lower quarter33 mgthis record per 100 g
- Corpus median
- 137 mg
- Middle 50%
- 101–158 mg
Based on 12 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709572’s 20 g reference weight, none of the compatible strength-side nutrients evaluated here reaches 5% Daily Value; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
No compatible strength-side nutrient evaluated here reaches 5% DV at this reference weight, so this page does not manufacture a “strength” from a negligible percentage.
Tradeoff-side signals
Sodium7 mg
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Broccoli raab, raw,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709573 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 20 g
A 25% weight move in either direction spans 15–25 g. When composition is held constant, those endpoints calculate to 3 kcal and 6 kcal.
- 02
Record choice: compare with FDC 2709573
At an equal 100 g, this record has 2.7 g less total fat than “Broccoli raab, cooked.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Single listed source: Broccoli raab, raw
USDA derives this record from one listed source-input row at 100 g. Real preparations can still differ in water, cooking state, brand, and served weight.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “raw” fits. Inspect FDC 2709573 when “cooked” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Broccoli raab, raw
- Exact source wording
- “Broccoli raab, raw”
- Source identity
- USDA FDC 2709572 · FNDDS 72103000
- Named qualifiers
- raw
Inspect this alternative when its fields fit better
Broccoli raab, cooked
- Exact source wording
- “Broccoli raab, cooked”
- Source identity
- USDA FDC 2709573 · FNDDS 72103030
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Oil or table fat, NFS · Salt, table
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “raw”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordBroccoli raab, raw | 20 g4 kcal | 22 kcal | 3.2 g | 0.5 g | 2.7 g | 33 mg |
| Broccoli, raw | 45 g18 kcal | 39 kcal | 2.6 g | 0.3 g | 2.4 g | 36 mg |
| Broccoli raab, cooked | 85 g39 kcal | 46 kcal | 3.2 g | 3.2 g | 2.7 g | 159 mg |
| Broccoli, chinese, raw | 18 g5 kcal | 26 kcal | 1.2 g | 0.8 g | 2.6 g | 7 mg |
| Broccoli, Chinese, cooked | 44 g22 kcal | 50 kcal | 1.2 g | 3.4 g | 2.6 g | 133 mg |
| Broccoli, cooked, from restaurant | 80 g62 kcal | 77 kcal | 2.6 g | 4.7 g | 2.4 g | 241 mg |
| Broccoli, frozen, cooked, no added fat | 93 g26 kcal | 28 kcal | 3.1 g | 0.1 g | 3 g | 127 mg |
How to compare FDC 2709572: its source amount is 20 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709572, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
9 kcal
40 g
At a glance
Nutrient signals in the source amount
For FDC 2709572, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
4 mg≈ 5% Daily ValueVitamin A
26.2 µg≈ 3% Daily ValueIron
0.4 mg≈ 2% Daily ValueThe percentages above apply to FDC 2709572’s 20 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 20 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 4 kcal 22 kcal | Not established Not established |
| Protein | 0.6 g 3.2 g | Not shown Not shown |
| Carbohydrate | 0.6 g 2.9 g | 0% 1% |
| Total fat | 0.1 g 0.5 g | 0% 1% |
| Dietary fiber | 0.5 g 2.7 g | 2% 10% |
| Sugars | 0.1 g 0.4 g | Not established Not established |
| Sodium | 6.6 mg 33 mg | 0% 1% |
| Saturated fat | 0 g 0.1 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0 g 0.2 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 39.2 mg 196 mg | 1% 4% |
| Calcium | 21.6 mg 108 mg | 2% 8% |
| Iron | 0.4 mg 2.1 mg | 2% 12% |
| Magnesium | 4.4 mg 22 mg | 1% 5% |
| Vitamin C | 4 mg 20.2 mg | 4% 22% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 26.2 µg 131 µg | 3% 15% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 18.5 g 92.6 g | Not established Not established |
For FDC 2709572, approximate percentages divide the displayed 20 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709572 to one source input totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Broccoli raab, raw” inspectable beside similarly named records.
How to read this
A single-source formulation
Broccoli raab, raw is the only listed source input for this record. That does not mean every real-world version is identical; brands, preparation, water content, and portion weight can still differ.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Broccoli raab, rawUSDA ingredient 11096 | 100 GM | 100 g | 100% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709572, the close-record rule searches the USDA “Broccoli” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Broccoli raab, raw
- USDA category
- Broccoli
- FDC ID
- 2709572
- FNDDS code
- 72103000
Closest inspectable record
Broccoli raab, cooked
- USDA category
- Broccoli
- FDC ID
- 2709573
- FNDDS code
- 72103030
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 22 kcal | 46 kcal | −24 kcal |
| Protein | 3.2 g | 3.2 g | −0 g |
| Carbohydrate | 2.9 g | 2.9 g | −0 g |
| Total fat | 0.5 g | 3.2 g | −2.7 g |
| Dietary fiber | 2.7 g | 2.7 g | Same listed value |
| Sodium | 33 mg | 159 mg | −126 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 24 less calories, 2.7 g less total fat, and 126 mg less sodium than “Broccoli raab, cooked.”
Only the comparison record lists Oil or table fat, NFS; Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Broccoli raab, raw.
Listed only in the comparison: Oil or table fat, NFS; Salt, table.
Portion evidence
The listed portion sets differ
This record’s reference amount is 20 g; a familiar listed measure is 1 cup (40 g).
The comparison record’s reference amount is 85 g; a familiar listed measure is 1 cup (170 g).
Use the 100-gram row to compare FDC 2709572 with FDC 2709573 at equal mass; use their 20 g and 85 g source amounts only for portion matching.
Evidence boundary: FDC 2709572 versus FDC 2709573 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full broccoli source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709572 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Broccoli raab, raw” beside explicitly linked source records; use them to compare preparations without turning FDC 2709572 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Broccoli raab, raw,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709572 comes from FoodData Central Survey Foods (FNDDS). Its 22 kcal per 100 g becomes 4 kcal at 20 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709572
FNDDS food code: 72103000
The scaling for FDC 2709572 can be exact while the match to “Broccoli raab, raw” is wrong. That is why this profile keeps its 20 g weight, 1-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.