Nutrients in 1 kilogram of Arugula

Raw Arugula (Eruca sativa), also known as garden rocket, eruca, rocket salad, rucola, rucoli, rugula, colewort, and roquette..

Macros Ratio

Protein Fat Carbs

33%

19%

48%

1 kg ▼

Macro Nutrients

Arugula

Energy250 kcal

8.62%

Raw Arugula has 250 kcal of Energy per 1 kilogram, which is 8.62% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.6 g

6.8%

Raw Arugula has 6.6 g of Fat per 1 kilogram, which is 6.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.86 g

2.7%

Raw Arugula has 0.86 g of Saturated Fat per 1 kilogram, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.7 g

106%

Raw Arugula has 1.7 g of Omega 3 per 1 kilogram, which is 106% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.65%

Raw Arugula has 1.3 g of Omega 6 per 1 kilogram, which is 7.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Arugula has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36.5 g

28%

Raw Arugula has 36.5 g of Carbohydrate per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20.5 g

28.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Arugula has 20.5 g of Sugars per 1 kilogram, which is 28.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber16 g

42%

Raw Arugula has 16 g of Fiber per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26 g

46%

Raw Arugula has 25.8 g of Protein per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A1190 μg

132%

RAE, retinol activity equivalents

Raw Arugula has 1190 μg of Vitamin A per 1 kilogram, which is 132% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

36.7%

Thiamine

Raw Arugula has 0.44 mg of Vitamin B1 per 1 kilogram, which is 36.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.86 mg

66%

Riboflavin

Raw Arugula has 0.86 mg of Vitamin B2 per 1 kilogram, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.05 mg

19%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 3.05 mg of Vitamin B3 per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.37 mg

87.4%

Pantothenic acid

Raw Arugula has 4.37 mg of Vitamin B5 per 1 kilogram, which is 87.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.73 mg

56%

Pyridoxine

Raw Arugula has 0.73 mg of Vitamin B6 per 1 kilogram, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9970 μg

243%

Folates and Folic Acid

Raw Arugula has 970 μg of Vitamin B9 per 1 kilogram, which is 243% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Arugula has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C150 mg

167%

Ascorbic acid

Raw Arugula has 150 mg of Vitamin C per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Arugula has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.3 mg

28.7%

Tocopherols and Tocotrienols

Raw Arugula has 4.3 mg of Vitamin E per 1 kilogram, which is 28.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1086 μg

905%

Phytomenadione or phylloquinone

Raw Arugula has 1086 μg of Vitamin K per 1 kilogram, which is 905% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium1600 mg

160%

Raw Arugula has 1600 mg of Calcium per 1 kilogram, which is 160% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84.4%

Raw Arugula has 0.76 mg of Copper per 1 kilogram, which is 84.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron14.6 mg

183%

Raw Arugula has 14.6 mg of Iron per 1 kilogram, which is 183% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium470 mg

112%

Raw Arugula has 470 mg of Magnesium per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.2 mg

140%

Raw Arugula has 3.21 mg of Manganese per 1 kilogram, which is 140% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus520 mg

74.3%

Raw Arugula has 520 mg of Phosphorus per 1 kilogram, which is 74.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3690 mg

109%

Raw Arugula has 3690 mg of Potassium per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Arugula has 3 μg of Selenium per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium270 mg

18%

Raw Arugula has 270 mg of Sodium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.7 mg

42.7%

Raw Arugula has 4.7 mg of Zinc per 1 kilogram, which is 42.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water917 g

24.8%

Raw Arugula has 917.1 g of Water per 1 kilogram, which is 24.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Arugula:

1 kilogram of Arugula has outstanding amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Arugula:

1 kilogram of Arugula has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Phosphorus and Zinc.
It also has a good amount of Sodium.
This vegetable has some Selenium.

Macronutrients in 1 kilogram of Raw Arugula:

1 kilogram of Arugula has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It also has a good amount of Omega 6.
This vegetable has some Fat and Saturated Fat.

Compare Raw Arugula with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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