Food Info

Menu
Select from foods

Nutrients in 100 calories of Arugula

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

Weight per 100 Calories

Arugula
400g

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

Macros Ratio

Protein Fat Carbs
33%
19%
48%
100 kcal ▼

Macro Nutrients

Arugula
Energy100 kcal
3.45%
Raw Arugula has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.64 g
2.72%
Raw Arugula has 2.64 g of Fat per 100 calories, which is 2.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein10.3 g
18.4%
Raw Arugula has 10.32 g of Protein per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate14.6 g
11.2%
Raw Arugula has 14.6 g of Carbohydrate per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.2 g
11.3%
Raw Arugula has 8.2 g of Sugars per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber6.4 g
17%
Raw Arugula has 6.4 g of Fiber per 100 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Arugula has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.34 g
1.08%
Raw Arugula has 0.344 g of Saturated Fat per 100 calories, which is 1.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.68 g
42.5%
Raw Arugula has 0.68 g of Omega 3 per 100 calories, which is 42.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.52 g
3.06%
Raw Arugula has 0.52 g of Omega 6 per 100 calories, which is 3.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water367 g
9.9%
Raw Arugula has 366.84 g of Water per 100 calories, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Arugula
Vitamin A476 μg
53%
Raw Arugula has 476 μg of Vitamin A per 100 calories, which is 53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.18 mg
14.7%
Raw Arugula has 0.176 mg of Thiamine per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.34 mg
26.5%
Raw Arugula has 0.344 mg of Vitamin B2 per 100 calories, which is 26.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.22 mg
7.63%
Raw Arugula has 1.22 mg of Vitamin B3 per 100 calories, which is 7.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.29 mg
22.5%
Raw Arugula has 0.292 mg of Vitamin B6 per 100 calories, which is 22.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Arugula has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C60 mg
66.7%
Raw Arugula has 60 mg of Vitamin C per 100 calories, which is 66.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Arugula has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.72 mg
11.5%
Raw Arugula has 1.72 mg of Vitamin E per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K434 μg
362%
Raw Arugula has 434.4 μg of Vitamin K per 100 calories, which is 362% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate388 μg
97%
Raw Arugula has 388 μg of Folate per 100 calories, which is 97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Arugula
Calcium640 mg
64%
Raw Arugula has 640 mg of Calcium per 100 calories, which is 64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33.8%
Raw Arugula has 0.304 mg of Copper per 100 calories, which is 33.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.84 mg
73%
Raw Arugula has 5.84 mg of Iron per 100 calories, which is 73% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium188 mg
44.8%
Raw Arugula has 188 mg of Magnesium per 100 calories, which is 44.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
56%
Raw Arugula has 1.284 mg of Manganese per 100 calories, which is 56% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus208 mg
29.7%
Raw Arugula has 208 mg of Phosphorus per 100 calories, which is 29.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1476 mg
43.4%
Raw Arugula has 1476 mg of Potassium per 100 calories, which is 43.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.2 μg
2.2%
Raw Arugula has 1.2 μg of Selenium per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium108 mg
7.2%
Raw Arugula has 108 mg of Sodium per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.88 mg
17%
Raw Arugula has 1.88 mg of Zinc per 100 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Arugula:
100 calories of Arugula has outstanding amounts of Vitamin K and Folate.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin C. It also has a good amount of Thiamine, Vitamin B3 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Arugula:
100 calories of Arugula is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has a good amount of Sodium and Zinc. The product has trace amounts of Selenium.
Macronutrients in 100 calories of Raw Arugula:
100 calories of Arugula is an excellent source of Omega 3. It has a good amount of Protein, Carbohydrate, Sugars and Fiber. It also has some Fat and Omega 6. The product has trace amounts of Saturated Fat.



Compare Raw Arugula with: