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Arugula nutrition, glycemic index, calories, net carbs & more

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)
Insulin index ⓘ
N/A
Calories
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)
87% Vitamin A
86% Calcium
79% Vitamin C
78% Potassium
77% Magnesium
Explanation: The given food contains more Vitamin A than 87% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Vitamin C, Potassium, and Magnesium.

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% 92% 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

0.086% 0.049% 0.319%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g

Fiber content ratio for Arugula

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

All nutrients for Arugula per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 66% 2.05g 26.4 times less than Chocolate Chocolate
Protein 6% 73% 2.58g 1.1 times less than Broccoli Broccoli
Fats 1% 78% 0.66g 50.5 times less than Cheese Cheese
Carbs 1% 64% 3.65g 7.7 times less than Rice Rice
Calories 1% 95% 25kcal 1.9 times less than Orange Orange
Sugar N/A 59% 2.05g 4.4 times less than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 16% 14% 160mg 1.3 times more than Milk Milk
Iron 18% 49% 1.46mg 1.8 times less than Beef Beef
Magnesium 11% 23% 47mg 3 times less than Almond Almond
Phosphorus 7% 76% 52mg 3.5 times less than Chicken meat Chicken meat
Potassium 11% 22% 369mg 2.5 times more than Cucumber Cucumber
Sodium 1% 79% 27mg 18.1 times less than White Bread White Bread
Zinc 4% 71% 0.47mg 13.4 times less than Beef Beef
Copper 8% 65% 0.08mg 1.9 times less than Shiitake Shiitake
Vitamin A 47% 13% 2373IU 7 times less than Carrot Carrot
Vitamin E 3% 60% 0.43mg 3.4 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 17% 21% 15mg 3.5 times less than Lemon Lemon
Vitamin B1 4% 75% 0.04mg 6 times less than Pea Pea
Vitamin B2 7% 72% 0.09mg 1.5 times less than Avocado Avocado
Vitamin B3 2% 84% 0.31mg 31.4 times less than Turkey meat Turkey meat
Vitamin B5 9% 63% 0.44mg 2.6 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 71% 0.07mg 1.6 times less than Oat Oat
Folate 24% 24% 97µg 1.6 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 91% 42% 108.6µg 1.1 times more than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 82% 0.09g 68.5 times less than Beef Beef
Monounsaturated Fat N/A 84% 0.05g 200 times less than Avocado Avocado
Polyunsaturated fat N/A 71% 0.32g 147.9 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.