Is Broccoli Rabe High in Protein? A Nutritional Look

January 1, 2026 •

4 min read

According to WebMD, a single boiled cup of broccoli rabe can contain 7 grams of protein. So, is broccoli rabe high in protein when compared to other plant-based options? It is a solid contributor, especially for a leafy green, but it is not a primary source of protein.

Quick Summary

Broccoli rabe offers a respectable amount of protein for a leafy green, providing up to 7 grams per cooked cup, though it is more valued for its vitamins and antioxidants.

Key Points

Moderate Protein: Broccoli rabe contains a moderate amount of protein for a leafy green, but it is not considered a primary protein source.
Cooking Concentrates Protein: Cooking the vegetable reduces its water content, concentrating the nutrients and increasing the protein per serving volume.
Rich in Vitamins: It is an excellent source of vitamins K, C, and A, which support bone health, immunity, and vision.
Antioxidant and Fiber Source: Broccoli rabe is high in disease-fighting antioxidants and dietary fiber, promoting digestive health.
Boosts Protein-Rich Meals: Best incorporated into meals with other protein sources like lean meats or legumes to increase overall protein content.
Flavorful Addition: The vegetable's distinct, slightly bitter flavor can add depth to many dishes, from pasta to stir-fries.
Nutrient-Dense Food: Given its low-calorie count and high nutritional value, it is a great choice for adding nutrients without excess calories.

The Verdict on Broccoli Rabe Protein

When asking, "Is broccoli rabe high in protein?", the answer depends on your reference point. Compared to traditional protein sources like chicken or legumes, no. However, when evaluated against other leafy green vegetables, broccoli rabe offers a surprisingly robust protein contribution. A single boiled cup (170 grams) of broccoli rabe provides approximately 7 grams of protein, a significant amount for a low-calorie, nutrient-dense vegetable.

For those following vegetarian or vegan diets, or simply looking to diversify their protein intake, broccoli rabe can be a valuable addition. Its protein content, combined with a multitude of other health benefits, makes it a highly beneficial food for overall wellness. Instead of relying on it as a main protein source, it is more effective as a powerful protein booster when integrated into meals alongside other ingredients.

Raw vs. Cooked: How Preparation Affects Protein

The preparation method significantly impacts the nutritional value of broccoli rabe, particularly its protein concentration. When you cook broccoli rabe, water evaporates, which condenses the nutrients, including protein, into a smaller volume. A cup of raw broccoli rabe will naturally have a lower protein count than a cup of cooked broccoli rabe. This is a key reason why nutritional labels can vary widely depending on whether they specify raw or cooked values. Cooking is also the traditional way to prepare it, making it an excellent way to get the most nutritional bang for your buck.

Broccoli Rabe Nutritional Breakdown Beyond Protein

While protein is an important component, broccoli rabe's true claim to fame lies in its extensive nutritional profile. It is a cruciferous vegetable, closely related to turnips rather than broccoli, and packed with vitamins and minerals. Its rich nutritional makeup supports various bodily functions, from immune health to bone strength.

A Nutrient Powerhouse of Vitamins and Minerals

Broccoli rabe is not just a source of protein; it's also a valuable source of several other essential nutrients. These include:

Vitamin K: Crucial for bone health and blood clotting. A single serving can provide a substantial percentage of your daily requirement.
Vitamin C: A powerful antioxidant that supports the immune system and fights cellular damage from free radicals.
Folate (Vitamin B9): An essential B vitamin important for cell growth, particularly valuable during pregnancy.
Glucosinolates: These phytochemicals are responsible for broccoli rabe's characteristic bitter flavor and possess potential anti-cancer properties.
Fiber: High in dietary fiber, which aids digestion, promotes gut health, and helps you feel fuller for longer.
Calcium and Iron: Contributes to bone and blood health, respectively.

Broccoli Rabe vs. Other Leafy Greens: A Protein Comparison

To put broccoli rabe's protein content into perspective, let's compare it to some of its popular leafy green relatives. All figures are based on 100g of cooked vegetable for a consistent comparison.


Vegetable	Protein per 100g (cooked)	Calories per 100g (cooked)	Primary Nutrients	Best Used For
Broccoli Rabe	~3.2 g	~28 kcal	Vitamin K, C, A, Folate, Iron	Adding a robust, slightly bitter flavor to pasta, stir-fries, and sausage dishes.
Spinach	~2.9 g	~23 kcal	Vitamin K, A, C, Folate, Iron, Potassium	A versatile green for salads, smoothies, and sautéed dishes; less bitter than broccoli rabe.
Kale	~4.3 g	~34 kcal	Vitamin K, C, A, Manganese, Fiber	Base for salads, roasted chips, or sautéing; higher in protein but also more calories.

How to Maximize Protein with Broccoli Rabe

Incorporating broccoli rabe into your meals is an easy and delicious way to increase your overall nutrient intake. By pairing it with other protein-rich foods, you can create a balanced, satisfying, and high-protein meal.

Recipe Ideas to Boost Your Meal's Protein

Protein-Packed Pasta: Combine sautéed broccoli rabe with lean chicken sausage and whole wheat pasta for a delicious and complete meal.
Scrambled Eggs or Omelets: Add chopped, blanched broccoli rabe to your morning eggs along with cheese for a nutrient-rich breakfast.
High-Protein Stir-Fry: Toss blanched broccoli rabe into a vegetable stir-fry that includes tofu, edamame, or lean beef for an extra protein boost.
Sausage Bake: Mix broccoli rabe with cooked turkey or chicken sausage, onions, and parmesan cheese and bake until golden.
Power Bowl: Create a grain bowl with quinoa, roasted broccoli rabe, grilled chicken or chickpeas, and a flavorful dressing for a complete meal with all essential amino acids.

Conclusion: Is Broccoli Rabe a Smart Choice for Protein?

To conclude, while broccoli rabe is not a primary source of protein like meat, eggs, or legumes, it is an excellent plant-based contributor. The statement "is broccoli rabe high in protein" is best understood in the context of its category—it is one of the more protein-dense leafy greens available. When cooked, its protein becomes more concentrated, providing a significant boost for a vegetable. Its rich profile of vitamins, minerals, fiber, and antioxidants, combined with its ability to complement other protein sources, makes it a valuable and healthy addition to a well-rounded diet. For those looking to increase their plant-based protein, adding broccoli rabe to diverse meals is a wise and flavorful choice.

For more recipe ideas and nutritional information, you can check out resources from institutions like the University of Illinois Extension, which provides tips on incorporating this nutritious vegetable into your cooking.

Frequently Asked Questions

No, like most plant-based foods, broccoli rabe is not a complete protein source, meaning it does not contain all nine essential amino acids. However, combining it with other protein sources like grains, nuts, or legumes can create a complete protein profile in a meal.

Yes, cooking broccoli rabe causes it to lose water, which concentrates the nutrients. Therefore, a cup of cooked broccoli rabe will have more protein than a cup of raw broccoli rabe.

While it is a good source of protein for a vegetable, vegetarians and vegans should not rely on broccoli rabe alone for their daily protein requirements. It's best used as a complementary food alongside other protein-rich plant-based options like lentils, beans, and tofu.

Broccoli rabe is a nutritional powerhouse containing high levels of vitamins K, C, and A, folate, antioxidants (including glucosinolates), and important minerals like calcium and iron.

A simple way to incorporate it is to make a high-protein pasta dish. Sauté cooked broccoli rabe with lean chicken sausage and garlic, then toss with whole wheat pasta and parmesan cheese.

Blanching, a brief boiling followed by an ice bath, will have a similar concentrating effect to other cooking methods, slightly increasing the protein content per volume while also mellowing the vegetable's natural bitterness.

Based on a 100g cooked comparison, broccoli rabe contains slightly more protein than spinach (approx. 3.2g vs. 2.9g). However, both are excellent, nutrient-dense choices for a healthy diet.