Nutrients in 1 pound 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 lb ▼

Macro Nutrients

Arugula

Energy113 kcal

3.9%

Raw Arugula has 113.398 kcal of Energy per 1 pound, which is 3.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Arugula has 2.9937072 g of Fat per 1 pound, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.39 g

1.2%

Raw Arugula has 0.39008912 g of Saturated Fat per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.77 g

48%

Raw Arugula has 0.7711064 g of Omega 3 per 1 pound, which is 48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.59 g

3.47%

Raw Arugula has 0.5896696 g of Omega 6 per 1 pound, which is 3.47% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.6 g

12.7%

Raw Arugula has 16.556108 g of Carbohydrate per 1 pound, which is 12.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.3 g

13%

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

Raw Arugula has 9.298636 g of Sugars per 1 pound, which is 13% 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

Fiber7.26 g

19%

Raw Arugula has 7.257472 g of Fiber per 1 pound, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Raw Arugula has 11.7026736 g of Protein per 1 pound, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A540 μg

60%

RAE, retinol activity equivalents

Raw Arugula has 539.77448 μg of Vitamin A per 1 pound, which is 60% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.6%

Thiamine

Raw Arugula has 0.19958048 mg of Vitamin B1 per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30%

Riboflavin

Raw Arugula has 0.39008912 mg of Vitamin B2 per 1 pound, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.65%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 1.3834556 mg of Vitamin B3 per 1 pound, which is 8.65% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52 mg

39.6%

Pantothenic acid

Raw Arugula has 1.98219704 mg of Vitamin B5 per 1 pound, which is 39.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.5%

Pyridoxine

Raw Arugula has 0.33112216 mg of Vitamin B6 per 1 pound, which is 25.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9440 μg

110%

Folates and Folic Acid

Raw Arugula has 439.98424 μg of Vitamin B9 per 1 pound, which is 110% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C68 mg

75.6%

Ascorbic acid

Raw Arugula has 68.0388 mg of Vitamin C per 1 pound, which is 75.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.95 mg

13%

Tocopherols and Tocotrienols

Raw Arugula has 1.9504456 mg of Vitamin E per 1 pound, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K493 μg

411%

Phytomenadione or phylloquinone

Raw Arugula has 492.600912 μg of Vitamin K per 1 pound, which is 411% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium726 mg

72.6%

Raw Arugula has 725.7472 mg of Calcium per 1 pound, which is 72.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

38.3%

Raw Arugula has 0.34472992 mg of Copper per 1 pound, which is 38.3% 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

Iron6.62 mg

82.8%

Raw Arugula has 6.6224432 mg of Iron per 1 pound, which is 82.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium213 mg

50.8%

Raw Arugula has 213.18824 mg of Magnesium per 1 pound, which is 50.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.46 mg

63.3%

Raw Arugula has 1.45603032 mg of Manganese per 1 pound, which is 63.3% 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

Phosphorus236 mg

33.7%

Raw Arugula has 235.86784 mg of Phosphorus per 1 pound, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1674 mg

49.2%

Raw Arugula has 1673.75448 mg of Potassium per 1 pound, which is 49.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.36 μg

2.47%

Raw Arugula has 1.360776 μg of Selenium per 1 pound, which is 2.47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium122 mg

8.16%

Raw Arugula has 122.46984 mg of Sodium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.13 mg

19.4%

Raw Arugula has 2.1318824 mg of Zinc per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water416 g

11.2%

Raw Arugula has 415.9892232 g of Water per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Arugula:

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

Minerals in 1 pound of Raw Arugula:

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

Macronutrients in 1 pound of Raw Arugula:

1 pound of Arugula is an excellent source of Omega 3 and Protein.
It has a good amount of Carbohydrate, Sugars and Fiber.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Arugula with:

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

Food Info

Nutrients in 1 pound of Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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