Vegetable

Whole Head

Broccoli Rabe whole head is a prepared form of the head, cut or sorted so cooks get consistent pieces without full breakdown. plant ingredient with cultivar-driven sweetness, acid or starch. Match cooking time to piece size and moisture. ripeness and cut size drive timing more than complex technique. Use sound product and keep cut surfaces from drying out before the pan. Salt early for large joints, late for delicate leaves and soft fruit.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshPreparedRoastedSimmeredStored Whole

Traits

Full FlavourIntactPortionPrep ReadyRecipe UnitStorageTraditionalWhole Head

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 30.7

Amount per 100 g

Total Fat 0.26 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 21 mg
Salt 0.05 g
Total Carbohydrate 7.32 g
Dietary Fibre 2.43 g
Total Sugars 3.12 g
Complex / starch 2.05 g
Protein 1.66 g
Water 92.4 g

Detailed nutrients

Energy 30.7 kcal
Water 92.4 g
Carbohydrates 7.32 g
- Sugars 3.12 g
- Starch 2.05 g
- Fibre 2.43 g
Protein 1.66 g
Fat 0.26 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
Vitamins 653 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.51 mg
- Vitamin B5 — Pantothenic Acid 0.25 mg
- Vitamin B6 0.12 mg
- Vitamin B7 — Biotin 1.8 µg
- Vitamin B9 — Folate 175 µg
- Vitamin C 2 mg
- Vitamin E 1.72 mg
- Vitamin K 456 µg
Minerals 295 mg
- Major Minerals 293 mg
  - Calcium 21 mg
  - Sodium 21 mg
  - Potassium 251 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.51 · vitamin-b5-pantothenic-acid: 0.25 · vitamin-b6: 0.12 · vitamin-b7-biotin: 1.8 · vitamin-b9-folate: 175.3 · vitamin-e: 1.72 · vitamin-k: 455.9 ·

Minerals

Sodium: 21.02 · Potassium: 251 · Calcium: 21 · Iron: 1.5 ·

Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.

History

500

Cold storage and transport made broccoli rabe a year-round kitchen staple in many regions, including named whole head portions.

1700

Cooks bought prepped forms of broccoli rabe for speed while markets still sold whole produce, including named whole head portions.

2010

Market gardeners and growers selected broccoli rabe for flavour, yield and keeping quality, including named whole head portions.