Nutrients in 500 calories of Arugula

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

Weight per 500 Calories

Arugula

2000g

Raw Arugula has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

33%

19%

48%

500 kcal ▼

Macro Nutrients

Arugula

Energy500 kcal

17.2%

Raw Arugula has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13 g

13.6%

Raw Arugula has 13.2 g of Fat per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.72 g

5.38%

Raw Arugula has 1.72 g of Saturated Fat per 500 calories, which is 5.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.4 g

213%

Raw Arugula has 3.4 g of Omega 3 per 500 calories, which is 213% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.6 g

15.3%

Raw Arugula has 2.6 g of Omega 6 per 500 calories, which is 15.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Arugula has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73 g

56%

Raw Arugula has 73 g of Carbohydrate per 500 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars41 g

56.6%

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

Raw Arugula has 41 g of Sugars per 500 calories, which is 56.6% 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

Fiber32 g

84.2%

Raw Arugula has 32 g of Fiber per 500 calories, which is 84.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein51.6 g

92%

Raw Arugula has 51.6 g of Protein per 500 calories, which is 92% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A2380 μg

264%

RAE, retinol activity equivalents

Raw Arugula has 2380 μg of Vitamin A per 500 calories, which is 264% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.88 mg

73.3%

Thiamine

Raw Arugula has 0.88 mg of Vitamin B1 per 500 calories, which is 73.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.72 mg

132%

Riboflavin

Raw Arugula has 1.72 mg of Vitamin B2 per 500 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.1 mg

38%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 6.1 mg of Vitamin B3 per 500 calories, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.74 mg

175%

Pantothenic acid

Raw Arugula has 8.74 mg of Vitamin B5 per 500 calories, which is 175% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.46 mg

112%

Pyridoxine

Raw Arugula has 1.46 mg of Vitamin B6 per 500 calories, which is 112% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91940 μg

485%

Folates and Folic Acid

Raw Arugula has 1940 μg of Vitamin B9 per 500 calories, which is 485% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C300 mg

333%

Ascorbic acid

Raw Arugula has 300 mg of Vitamin C per 500 calories, which is 333% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.6 mg

57.3%

Tocopherols and Tocotrienols

Raw Arugula has 8.6 mg of Vitamin E per 500 calories, which is 57.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2172 μg

1810%

Phytomenadione or phylloquinone

Raw Arugula has 2172 μg of Vitamin K per 500 calories, which is 1810% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium3200 mg

320%

Raw Arugula has 3200 mg of Calcium per 500 calories, which is 320% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.52 mg

169%

Raw Arugula has 1.52 mg of Copper per 500 calories, which is 169% 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

Iron29 mg

365%

Raw Arugula has 29.2 mg of Iron per 500 calories, which is 365% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium940 mg

224%

Raw Arugula has 940 mg of Magnesium per 500 calories, which is 224% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.4 mg

279%

Raw Arugula has 6.42 mg of Manganese per 500 calories, which is 279% 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

Phosphorus1040 mg

149%

Raw Arugula has 1040 mg of Phosphorus per 500 calories, which is 149% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7380 mg

217%

Raw Arugula has 7380 mg of Potassium per 500 calories, which is 217% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Raw Arugula has 6 μg of Selenium per 500 calories, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium540 mg

36%

Raw Arugula has 540 mg of Sodium per 500 calories, which is 36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.4 mg

85.5%

Raw Arugula has 9.4 mg of Zinc per 500 calories, which is 85.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1834 g

49.6%

Raw Arugula has 1834.2 g of Water per 500 calories, which is 49.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Arugula:

500 calories of Arugula has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Arugula:

500 calories of Arugula has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Sodium.
It also has a good amount of Selenium.

Macronutrients in 500 calories of Raw Arugula:

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

Compare Raw Arugula with:

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

Food Info

Nutrients in 500 calories of Arugula

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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