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
| 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) |
Vitamin A ⓘHigher in Vitamin A content than 87% of foods
Calcium ⓘHigher in Calcium content than 86% of foods
Vitamin C ⓘHigher in Vitamin C content than 79% of foods
Potassium ⓘHigher in Potassium content than 78% of foods
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.
Mineral coverage chart
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:
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
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
Saturated Fat:
0.086 g
Monounsaturated Fat:
0.049 g
Polyunsaturated fat:
0.319 g
Fiber content ratio for Arugula
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 Orange
|
| Protein | 2.58g | 6% | 73% |
1.1 times less than Broccoli
|
| Fats | 0.66g | 1% | 78% |
50.5 times less than Cheddar Cheese
|
| Vitamin C | 15mg | 17% | 21% |
3.5 times less than Lemon
|
| Net carbs | 2.05g | N/A | 66% |
26.4 times less than Chocolate
|
| Carbs | 3.65g | 1% | 64% |
7.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.46mg | 18% | 49% |
1.8 times less than Beef
|
| Calcium | 160mg | 16% | 14% |
1.3 times more than Milk
|
| Potassium | 369mg | 11% | 22% |
2.5 times more than Cucumber
|
| Magnesium | 47mg | 11% | 23% |
3 times less than Almond
|
| Sugar | 2.05g | 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
|
| Phosphorus | 52mg | 7% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 27mg | 1% | 79% |
18.1 times less than White Bread
|
| Vitamin A | 2373IU | 47% | 13% |
7 times less than Carrot
|
| Vitamin A RAE | 119µg | 13% | 27% | |
| Vitamin E | 0.43mg | 3% | 60% |
3.4 times less than Kiwifruit
|
| Selenium | 0.3µg | 1% | 92% | |
| Manganese | 0.32mg | 14% | 44% | |
| 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 seed
|
| Vitamin B6 | 0.07mg | 6% | 71% |
1.6 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 108.6µg | 91% | 42% |
1.1 times more than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 97µg | 24% | 24% |
1.6 times more than Brussels sprout
|
| Saturated Fat | 0.09g | 0% | 82% |
68.5 times less than Beef
|
| 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
|
| 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
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.