Arugula nutrition: calories, carbs, GI, protein, fiber, fats
Arugula, raw
*all the values are displayed for the amount of 100 grams
What Do 25 Calories or 100 Grams of Arugula Look Like?
The image below shows what 100 grams of arugula looks like, which equals about 25 calories. This gives a clear idea of both the portion size and its calorie content.
To put it into perspective, 100 grams of arugula contains 0.25 calories per gram. A standard handful is usually 20–25 grams, so you’re only getting about 5–6 calories per serving. Because of its very low calorie density, arugula is often used in large quantities as a salad base without significantly increasing overall calorie intake.
Keep in mind that calorie values may vary a little depending on leaf size, maturity, and freshness.
Top nutrition facts for Arugula
| Calories ⓘ Calories for selected serving | 25 kcal |
| 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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 10 mg |
Arugula calories (kcal)
| Calories for different serving sizes of arugula | 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.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
357µg of 900µg
40%
Vitamin E:
1.3mg of 15mg
8.6%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
45mg of 90mg
50%
Vitamin B1:
0.13mg of 1mg
11%
Vitamin B2:
0.26mg of 1mg
20%
Vitamin B3:
0.92mg of 16mg
5.7%
Vitamin B5:
1.3mg of 5mg
26%
Vitamin B6:
0.22mg of 1mg
17%
Folate:
291µg of 400µg
73%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
326µg of 120µg
272%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 5%
2.6 g of 50 g
2.6 g (5% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 1%
3.7 g of 300 g
3.7 g (1% of DV )
Water:
Daily Value: 5%
91.7 g of 2,000 g
91.7 g (5% of DV )
Other:
1.4 g
1.4 g
Fat type information
Saturated fat:
0.09 g
Monounsaturated fat:
0.05 g
Polyunsaturated fat:
0.32 g
Fiber content ratio for Arugula
Sugar:
2.1 g
Fiber:
1.6 g
Other:
0 g
All nutrients for Arugula per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 119µg | 13% | 27% | |
| Calories | 25kcal | 1% | 95% |
1.9 times less than Orange
|
| Protein | 2.6g | 6% | 73% |
1.1 times less than Broccoli
|
| Fats | 0.66g | 1% | 78% |
50.5 times less than Cheese
|
| Vitamin C | 15mg | 17% | 21% |
3.5 times less than Lemon
|
| Net carbs | 2.1g | N/A | 66% |
26.4 times less than Chocolate
|
| Carbs | 3.7g | 1% | 64% |
7.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 47mg | 11% | 23% |
3 times less than Almonds
|
| Calcium | 160mg | 16% | 14% |
1.3 times more than Milk
|
| Potassium | 369mg | 11% | 22% |
2.5 times more than Cucumber
|
| Iron | 1.5mg | 18% | 49% |
1.8 times less than Beef broiled
|
| Sugar | 2.1g | N/A | 59% |
4.4 times less than Coca-Cola
|
| Fiber | 1.6g | 6% | 42% |
1.5 times less than Orange
|
| Copper | 0.08mg | 8% | 65% |
1.9 times less than Shiitake
|
| Zinc | 0.47mg | 4% | 71% |
13.4 times less than Beef broiled
|
| Phosphorus | 52mg | 7% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 27mg | 1% | 79% |
18.1 times less than White bread
|
| Vitamin E | 0.43mg | 3% | 60% |
3.4 times less than Kiwi
|
| Manganese | 0.32mg | 14% | 44% | |
| Selenium | 0.3µg | 1% | 92% | |
| Vitamin B1 | 0.04mg | 4% | 75% |
6 times less than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 72% |
1.5 times less than Avocado
|
| Vitamin B3 | 0.31mg | 2% | 84% |
31.4 times less than Turkey meat
|
| Vitamin B5 | 0.44mg | 9% | 63% |
2.6 times less than Sunflower seeds
|
| Vitamin B6 | 0.07mg | 6% | 71% |
1.6 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 109µg | 91% | 42% |
1.1 times more than Broccoli
|
| Folate | 97µg | 24% | 24% |
1.6 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Choline | 15mg | 3% | 80% | |
| Saturated fat | 0.09g | 0% | 82% |
68.5 times less than Beef broiled
|
| Monounsaturated fat | 0.05g | N/A | 84% |
200 times less than Avocado
|
| Polyunsaturated fat | 0.32g | N/A | 71% |
147.9 times less than Walnut
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
1%
Total Fat
0.66g
0.39%
Saturated Fat 0.09g
0
Trans Fat
0g
0
Cholesterol 0mg
1.2%
Sodium 27mg
1.2%
Total Carbohydrate
3.7g
6.4%
Dietary Fiber
1.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.6g
Vitamin D
0mcg
0
Calcium
160mg
16%
Iron
1.5mg
18%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.