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Arugula nutrition: calories, carbs, GI, protein, fiber, fats

Arugula, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Arugula

Arugula
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 25
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.05 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 leaf (2 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -7.9 (alkaline)
Oxalates ⓘ https://www.mdpi.com/2304-8158/12/17/3201 10mg
TOP 13% Vitamin A ⓘHigher in Vitamin A content than 87% of foods
TOP 14% Calcium ⓘHigher in Calcium content than 86% of foods
TOP 21% Vitamin C ⓘHigher in Vitamin C content than 79% of foods
TOP 22% Potassium ⓘHigher in Potassium content than 78% of foods
TOP 23% Magnesium ⓘHigher in Magnesium content than 77% of foods

Arugula calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 25
Calories in 1 leaf 1 2 g
Calories in 0.5 cup 3 10 g

Arugula Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 48% 55% 34% 23% 33% 4% 13% 26% 42% 2% 9%
Calcium: 160 mg of 1,000 mg 16%
Iron: 1.46 mg of 8 mg 18%
Magnesium: 47 mg of 420 mg 11%
Phosphorus: 52 mg of 700 mg 7%
Potassium: 369 mg of 3,400 mg 11%
Sodium: 27 mg of 2,300 mg 1%
Zinc: 0.47 mg of 11 mg 4%
Copper: 0.076 mg of 1 mg 8%
Manganese: 0.321 mg of 2 mg 14%
Selenium: 0.3 µg of 55 µg 1%
Choline: 15.3 mg of 550 mg 3%

Mineral chart - relative view

Calcium
160 mg
TOP 14%
Potassium
369 mg
TOP 22%
Magnesium
47 mg
TOP 23%
Manganese
0.321 mg
TOP 44%
Iron
1.46 mg
TOP 49%
Copper
0.076 mg
TOP 65%
Zinc
0.47 mg
TOP 71%
Phosphorus
52 mg
TOP 76%
Sodium
27 mg
TOP 79%
Choline
15.3 mg
TOP 80%
Selenium
0.3 µg
TOP 92%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A: 2373 IU of 5,000 IU 47%
Vitamin E : 0.43 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 15 mg of 90 mg 17%
Vitamin B1: 0.044 mg of 1 mg 4%
Vitamin B2: 0.086 mg of 1 mg 7%
Vitamin B3: 0.305 mg of 16 mg 2%
Vitamin B5: 0.437 mg of 5 mg 9%
Vitamin B6: 0.073 mg of 1 mg 6%
Folate: 97 µg of 400 µg 24%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 108.6 µg of 120 µg 91%

Vitamin chart - relative view

Vitamin A
2373 IU
TOP 13%
Vitamin C
15 mg
TOP 21%
Folate
97 µg
TOP 24%
Vitamin K
108.6 µg
TOP 42%
Vitamin E
0.43 mg
TOP 60%
Vitamin B5
0.437 mg
TOP 63%
Vitamin B6
0.073 mg
TOP 71%
Vitamin B2
0.086 mg
TOP 72%
Vitamin B1
0.044 mg
TOP 75%
Vitamin B3
0.305 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 4% 90% 2%
Protein:
Daily Value: 5%
2.58 g of 50 g
5%
Fats:
Daily Value: 1%
0.66 g of 65 g
1%
Carbs:
Daily Value: 1%
3.65 g of 300 g
1%
Water:
Daily Value: 5%
91.71 g of 2,000 g
5%
Other:
1.4 g

Fat type information

19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g

Fiber content ratio for Arugula

56% 44%
Sugar: 2.05 g
Fiber: 1.6 g
Other: 0 g

All nutrients for Arugula per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 25kcal 1% 95% 1.9 times less than OrangeOrange
Protein 2.58g 6% 73% 1.1 times less than BroccoliBroccoli
Fats 0.66g 1% 78% 50.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 15mg 17% 21% 3.5 times less than LemonLemon
Net carbs 2.05g N/A 66% 26.4 times less than ChocolateChocolate
Carbs 3.65g 1% 64% 7.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.46mg 18% 49% 1.8 times less than BeefBeef
Calcium 160mg 16% 14% 1.3 times more than MilkMilk
Potassium 369mg 11% 22% 2.5 times more than CucumberCucumber
Magnesium 47mg 11% 23% 3 times less than AlmondAlmond
Sugar 2.05g N/A 59% 4.4 times less than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.08mg 8% 65% 1.9 times less than ShiitakeShiitake
Zinc 0.47mg 4% 71% 13.4 times less than BeefBeef
Phosphorus 52mg 7% 76% 3.5 times less than Chicken meatChicken meat
Sodium 27mg 1% 79% 18.1 times less than White BreadWhite Bread
Vitamin A 2373IU 47% 13% 7 times less than CarrotCarrot
Vitamin A RAE 119µg 13% 27%
Vitamin E 0.43mg 3% 60% 3.4 times less than KiwifruitKiwifruit
Selenium 0.3µg 1% 92%
Manganese 0.32mg 14% 44%
Vitamin B1 0.04mg 4% 75% 6 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 0.31mg 2% 84% 31.4 times less than Turkey meatTurkey meat
Vitamin B5 0.44mg 9% 63% 2.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.07mg 6% 71% 1.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 108.6µg 91% 42% 1.1 times more than BroccoliBroccoli
Folate 97µg 24% 24% 1.6 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.09g 0% 82% 68.5 times less than BeefBeef
Monounsaturated Fat 0.05g N/A 84% 200 times less than AvocadoAvocado
Polyunsaturated fat 0.32g N/A 71% 147.9 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 27mg
1%
Total Carbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 160mg 16%

Iron 1mg 13%

Potassium 369mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Arugula nutrition infographic

Arugula nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.