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

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

Cholesterol0 mg

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

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%

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

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

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

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

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
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Vitamins

Arugula

Vitamin A476 μg

53%

RAE, retinol activity equivalents

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
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Vitamin B10.18 mg

14.7%

Thiamine

Raw Arugula has 0.176 mg of Vitamin B1 per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26.5%

Riboflavin

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
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Vitamin B31.22 mg

7.63%

Niacin, nicotinic acid, niacinamide

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
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Vitamin B51.75 mg

35%

Pantothenic acid

Raw Arugula has 1.748 mg of Vitamin B5 per 100 calories, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.5%

Pyridoxine

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 B7

Biotin

No information available

Vitamin B9388 μg

97%

Folates and Folic Acid

Raw Arugula has 388 μg of Vitamin B9 per 100 calories, which is 97% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C60 mg

66.7%

Ascorbic acid

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

Calciferol, cholecalciferol, ergocalciferol

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
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Vitamin E1.72 mg

11.5%

Tocopherols and Tocotrienols

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%

Phytomenadione or phylloquinone

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

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

Fluoride

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

No information available

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

Molybdenum

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

No information available

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

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 in 100 calories of Raw Arugula:

100 calories 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 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 Carbohydrate, Sugars, Fiber and Protein.
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 100 calories of Arugula

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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