Broccoli Rabe (Rapini)

Yes, raw or undercooked broccoli rabe is firm and hard to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve broccoli rabe in an age-appropriate way as described in the How to Serve section. As always, create a safe eating environment and stay within reach of baby during meals. 

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No, broccoli rabe is not a common allergen. However, allergies to broccoli rabe’s close relative, broccoli, have been reported. Broccoli rabe is part of the cruciferous vegetable family, and individuals who are allergic or sensitive to other members of the cruciferous family, such as mustard greens and broccoli, may be sensitive to broccoli rabe as well.

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables, like broccoli rabe. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking broccoli rabe can help minimize or even eliminate the reaction.

Yes. Broccoli rabe is rich in fiber, vitamins A, B6, C, and K, as well as folate, zinc, and plant-based omega 3 fatty acids (ALA). Plus, it offers some iron, calcium, and lutein and zeaxanthin. These nutrients work to support baby’s nervous system, brain development, vision, immunity, blood clotting, bone health, and much more. It is also rich in antioxidants to help support the body’s resilience and plant compounds, like glucosinolates, that may have anti-cancer properties.

Broccoli rabe is rich in vitamin K, an important nutrient for blood clotting that can interact with certain medications. Check with your doctor if your child is on any medications before offering broccoli rabe regularly.

Yes. You may have heard that certain vegetables (like broccoli rabe, kale, beets, spinach, and squash to name a few) contain nitrates – naturally occurring compounds which, if consumed in large amounts, may negatively affect oxygen levels in blood. Babies—particularly babies younger than 3 months of age and/or those with health concerns—may be more susceptible to the effects of nitrates. Organizations such as the American Academy of Pediatrics and the European Food Safety Authority view nitrates in vegetables as generally not a concern for most healthy children and that the benefits of eating vegetables as part of a varied diet typically outweighs the risks of excess nitrate exposure from consuming certain vegetables.

Excess nitrate exposure can be reduced by avoiding well water (which can be high in nitrates) and homemade purees made with higher nitrate vegetables that are stored for >24 hours and commercial purees not consumed within 24 hours of opening. Pureeing certain vegetables can activate nitrite-producing compounds, which increase a food’s nitrite content concentration over time. If you have questions about nitrates, nitrites, vegetables, and baby, talk with baby’s healthcare provider for guidance.