(Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and … Contact urticaria to raw arugula and parsley. Two cups of raw arugula will provide 20% of the body’s daily vitamin A needs, 50% of vitamin K needs, and 8% each of vitamin C, folate, and calcium. Micronutrients are where arugula really shines. Protein 2.6g. Another popular salad combo is arugula, other mixed greens, dried cranberries, blue cheese, and walnuts. Food details for ARUGULA,RAW in different kinds of quantities, amounts or measurements. 0%. Kale. 0 %--Fat. 2018;2018:4629383. doi:10.1155/2018/4629383, Golbidi S, Badran M, Laher I. Diabetes and alpha lipoic acid. Online analysis information with non-nutrients and nutrients composition facts table for item No. Vitamin D 0.00mcg. Arugula is also very low in protein. There are 5 calories in 1 cup (0.7 oz) of Arugula (Rocket, Roquette), raw. Allergol Immunopathol (Madr). Iron 1.46mg. Sodium 3mg. As in other greens, arugula also is one of the very low-calorie vegetables. While arugula doesn't look anything like broccoli, it is a cruciferous vegetable too, and has been shown to offer many of the same health benefits as broccoli, kale, and Brussels sprouts. cup. Calcium 160.00mg. Protects Eye Health. Arugula is often used as a garnish but actually makes a great sidedish for many entrees. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Generic Arugula, raw. cites arugula as being particularly high in cancer-fighting agents. Total Carbohydrate 3.7g. 2011;106(5):447-8. doi:10.1016/j.anai.2011.01.029. However, if you’re using it as a salad base, you will likely be consuming more than a 1/2 cup serving. Minerals are inorganic substances required in small amounts by the body for a variety of different functions. According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. Get nutrition tips and advice to make healthy eating easier. 1 salad (249g) Nutrition Facts. Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease. The following nutrition information is provided by the USDA for one 1/2 cup serving of raw arugula.. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Verywell Fit uses cookies to provide you with a great user experience. Cholesterol 0mg. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. If you’re using it as a salad base, you’ll likely want to include a protein source—this could be a meat product such as chicken or a legume like black beans. As you can see, there was actually one stem vegetable, and it came in #2, even—rhubarb! A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. Discover here the amounts present in each of the listed vitamins and useful facts about them. Additional photos: ... You can burn 200 Calories of Arugula with: 38 minutes of Bicycling ... More Nutrition Facts. Arugula Raw 1 cup 5 calories 0.7 grams carbs 0.1 grams fat 0.5 grams protein 0.3 grams fiber 0 mg cholesterol 0.0 grams saturated fat 5.4 mg sodium 0.4 grams sugar 0 grams trans fat grams leaf cup … 100 calories. Raw Arugula 800 grams of Arugula = 200 Calories . Data contents chart for nutritionists. Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. 2011;2:69. doi:10.3389/fphar.2011.00069, Pollock RL. Vitamin A, RAE There are 5 calories in 1 cup of Arugula Lettuce. The nutrients in arugula help the body’s cardiovascular, nervous, and digestive systems work properly and offer other health benefits as well. ... About Food Exercise Apps Community Blog Shop Premium. Log Food. Nevertheless How many Vitamins in can I find in this food? Arugula Arugula - Arugula, Raw. arugula raw Nutrition Information 1 RESULT: arugula raw Vegetables and Vegetable Products (1) Can't find it? Different cultivars may have slightly different leaf shapes and levels of flavor intensity, but the nutritional profiles will be very similar. Organic Girl Baby Arugula Greens. This compound promotes lower glucose levels, increases insulin sensitivity, and prevents oxidative stress-induced changes., A review of several studies on leafy green and cruciferous vegetables found a nearly 16% reduced incidence of cardiovascular disease in people who consumed more of these veggies.. Total Carbohydrate 3.7g. 2014;42(5):501-3. doi:10.1016/j.aller.2013.05.003, Foti C, Cassano N, Mistrello G, Amato S, Romita P, Vena GA. 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U.S. Department of Agriculture. Royston KJ, Tollefsbol TO. Curr Pharmacol Rep. 2015;1(1):46–51. Enter your own food Set category preferences . Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. 60 % 3g Carbs. Nutrition facts and analysis for Arugula, raw. Dietary Fiber 1.6g. Arugula Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The Latin name of the plant is Eruca sativa. 0.5 cup = 10g. After you're convinced to stock up, try our tasty and healthy arugula recipes. Find nutrition facts for over 2,000,000 foods. Detailed nutritional values of Arugula, raw natural. Arugula Nutrition: Benefits, Calories, Warnings and Recipes | Livestrong.com We need an average of 2,000 calories per day. Some of the vitamins found in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs. 100 grams of Arugula, raw contain 3.65 grams of carbohydrates, 1.6 grams of fiber, 2.58 grams of protein, 27 milligrams of sodium, and 91.71 grams of water. Front Pharmacol. Nutrition Facts. 2 cups (85g) Nutrition Facts. Log Food. Saturated Fat 0.1g. Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. Your body needs vitamins in adequate intake to work properly. Protein 2.6g. How does this food fit into your daily goals? 40 % 2g Protein. 25 calories. 0%. Thank you, {{form.email}}, for signing up. Nutrition Facts for 100g Daily values based in a diet 2,000 kcal Arugula, raw; Arugula, raw. 0%. 0 %--Protein. We recommend limiting your daily saturated fat intake to less than 13 grams. It can help protect … How does this food fit into your daily goals? It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. Calorie breakdown: 19% fat, 47% carbs, 33% protein. Amount Per Serving. A 2-cup serving of raw arugula would provide closer to 0.8 grams of fiber. The epigenetic impact of cruciferous vegetables on cancer prevention. 100 grams of Arugula, raw have 0.66 gr of total fat, the 1% of your total daily needs. The essential vitamins present in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). Serving Size. Calorie breakdown: 19% fat, 47% carbs, 33% protein. Calcium 160.00mg. You'd need to walk 1 minutes to burn 5 calories. Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. Arugula also provides 0.07 grams of fat, 0.26 grams of protein and 0.36 grams of carbohydrate (including 0.2 grams of … Arugula, raw Nutrition Facts 100 grams of Arugula, raw contain 3.65 grams of carbohydrates, 1.6 grams of fiber, 2.58 grams of protein, 27 milligrams of sodium, and 91.71 grams of water Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. Occasional allergies to arugula have been reported in the medical literature, especially in people with seasonal (pollen) allergies.  If you are concerned about a potential or existing food allergy, be sure to consult with your healthcare provider. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated, Peppers, sweet, green, frozen, chopped, boiled, drained, without salt, Spinach, canned, regular pack, solids and liquids, Tomato products, canned, puree, without salt added, Onion rings, breaded, par fried, frozen, unprepared, Squash, winter, acorn, cooked, baked, with salt, Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt, Potatoes, mashed, home-prepared, whole milk and margarine added. IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins. There are 5 calories in 1 cup of Arugula (Rocket). Use arugula in salads or add raw to cooked foods like pasta, vegetables, and soups. 25 Cal. Improves bone health. Daily Goals. Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. Lose weight by tracking your caloric intake quickly and easily. 2016;5:2048004016661435. doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG, et al. You have 25 calories from 100 grams of Arugula, raw, the 1% of your total daily needs. Sign Up. Arugula is a nutrient-rich powerhouse that gives you a variety of health benefits. Arugula is relatively inexpensive and easy to find pre-packaged in most grocery stores. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. 2. Vitamin D 0.00mcg. 0%. Baby Arugula Dole 3 cups 20.0 calories 3.0 grams carbs 0 grams fat 2.0 grams protein 1.0 grams fiber 0 mg cholesterol 0 grams saturated fat 25.0 mg sodium 0 grams sugar 0 grams trans fat grams cups oz 0% Saturated Fat 0g Trans Fat 0g. 2 Cal. Find out all about arugula nutrition facts and the benefits of arugula. doi:10.1007/s40495-014-0003-9, Akbari S, Rasouli-Ghahroudi AA. As per the journal published … Clam Chowder View more >> Cal Fat Carbs Protein; 91: 3: 13: 4: Arugula, raw Total Fat 0.7g. Serving Size : 0.5 cup. 11959 found in category Vegetables and Vegetable Products. Published April 1, 2019. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day. Arugula, rich in vitamin K can boost bone health. Total Carbohydrate 0.4g. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Potassium (369 mg), Calcium (160 mg) and Phosphorus (52 mg) are some of the minerals present in Arugula, raw. 100 grams of Arugula, raw contain 0.08 grams of saturated fat, the 0% of your total daily needs. Dietary Fiber 0.2g Total Sugars 0.2g. 100 g of fresh leaves hold … Complete nutritional content according to the USDA Don't miss another issue… weekly recipe ideas, juicy pics, free delivery. While there’s nothing wrong with eating plain arugula, most people prefer to eat it combined with other foods due to its slightly spicy, peppery flavor. There are a few cultivars of arugula, and you might hear referred to as "rocket." Ann Allergy Asthma Immunol. Body odor and bad breath top the list of major “turn offs” and we could … Total Fat 0.1g. Two cups of raw arugula will provide 20% of the body’s daily vitamin A needs, 50% of vitamin K needs, and 8% each of vitamin C, folate, and calcium. 500 calories. Now, beet juice would actually be here, but we always want to choose whole foods to maximize the nutrition. 0% Vitamin D 0mcg 1% Calcium 16mg While arugula production peaks from June to December, you can usually find it in stores all year long—often in pre-washed bags or boxes, on its own or mixed with other greens. You could add tomato and green onion as well, and/or mix in other types of lettuce for variety. JRSM Cardiovasc Dis. Try a new take on a Caesar salad with arugula, pecorino cheese, lemon juice, and Italian dressing as your ingredients. Arugula is highly perishable and should be kept refrigerated. Includes 0g Added Sugars. About Food Exercise Apps Community Blog Shop Premium. One hundred grams of arugula has: Fat: 0.7 grams Carbs: 3.7 grams Sodium: 27 milligrams Protein: 2.6 grams Carb - Protein - Fat Ratio Daily Goals. Arugula leaves can also protect liver function and aid in weight management. Calorie Goal 1,975 cal. Arugula is a leafy green veggie with a spicy kick. Keep it dry, in a plastic bag, and it will last for about a week. Micronutrients are where arugula really shines. FreshDirect Arugula Salad w/ Beets & Goat Cheese. We have nutrition fact labels for over 8,000 commonly eaten foods. FoodData Central. What is arugula beneficial for when it comes to eye health? Nutrition Facts for Arugula - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. Serving Size : 100 gr. 18 times more nitrate than kale! It can help prevent cancer, maintain good eye and bone health, and boost immunity. Nutrition Facts Label: Arugula is a green leafy vegetable with a slightly bitter taste that teases the pallet. It also contains some important vitamins you can see below: Vitamin A (2,373 IU), Vitamin K (108.6 µg) or Vitamin B-9 (97 mg). You can also use arugula in place of lettuce in sandwiches or sautéed and mixed into pasta dishes. 0 %--Fat. Offering a pepper-like flavor, arugula leaves are high in nutrients including beta-carotene, vitamin C, folate, and magnesium, all of which are key to helping the body’s organ systems function properly. Kale has developed a reputation for being one of the most healthy plant foods available, with a … Lettuce, raw, arugula Total Fat 0.7g. Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. Because of its high vitamin K content, arugula improves bone health through improved calcium absorption and contributes to the prevention of osteoporosis., Leafy green vegetables such as arugula contain alpha-lipoic acid, an antioxidant that may especially benefit people with diabetes. Arugula Raw. 0 %--Carbs. Nutrients in Arugula, raw 100 grams of Arugula, raw contain 2.58 grams of protein, 0.66 grams of fat, 3.65 grams of carbohydrates, and 1.6 grams of fiber. If you take a blood thinner, such as Coumadin (warfarin), it is important that you keep your intake of foods high in vitamin K about the same each day as vitamin K interacts with these medications. Before adding arugula to your diet, discuss it with your healthcare provider. Iron 1.46mg. Calories % Daily Value* 0%. Unlike many of its other cruciferous counterparts, arugula is rather low in fiber per serving. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. Dietary Fiber 1.6g. Find nutrition facts for over 2,000,000 foods. Say Goodbye to Body Odor. National Institutes of Health Office of Dietary Supplements. 1%. Updated February 24, 2020. Saturated Fat 0.1g. Arugula, raw. For decades, research has shown that consuming a high amount of cruciferous vegetables is associated with a decreased risk of developing cancer, particularly lung and colon cancers. The beneficial compound in cruciferous vegetables, glucosinate, can be degraded by cooking. It’s also easy to grow at home in a windowsill garden or outside. Log In. Nutrition facts. 10 grams of Arugula provides only two calories. Vitamin K fact sheet for consumers. Arugula is very low in carbohydrates, offering less than 1 gram per serving. Biomed Res Int. This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. Not surprisingly, as a leafy, cruciferous vegetable, arugula is virtually fat-free. Since arugula is rarely cooked, you get more glucosinate when you eat it. Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). Protein 0.3g. Tomato and green onion as well, and/or mix in other types of lettuce in sandwiches or sautéed mixed... Minerals, such as Calcium, to grow and stay healthy high raw arugula nutrition facts... Arugula, and fiber ( 2–3 % ) to cooked foods like pasta, vegetables, and boost.... Shop Premium about food Exercise Apps Community Blog Shop Premium but actually makes a great sidedish for many.... Nutritional content according to the USDA Do n't miss another issue… weekly recipe ideas, pics., amounts or measurements another popular salad combo is arugula, raw contain calories! Keep it dry, in a plastic bag, and walnuts of fresh leaves hold … cites as! Facts Beets mainly consist of water ( 87 % ), and boost immunity you {..., Roquette ), carbs ( 8 % ), and it came in # 2, even—rhubarb and. Food Exercise Apps Community Blog Shop Premium other mixed greens, dried cranberries, blue cheese, lemon,!, Damiani E, Aloia AM, Priore MG, et al likely... This food fit into your daily saturated fat, 47 % carbs, 33 % protein are a cultivars. Tips and advice to make healthy eating easier age groups at three different levels of intensity... What is arugula beneficial for when it comes to eye health Blog Shop Premium Blog Shop Premium for a. Diabetes and alpha lipoic acid Benton is a green leafy vegetable with a slightly bitter that! Raw to cooked foods like pasta, vegetables, and you might hear referred to as Rocket. Name of the top ten are green leafies, with the winner by a large margin being arugula of fat! As well, and/or mix in other types of lettuce for variety for a variety different... Arugula ( Rocket, Roquette ), carbs ( 8 % ), fiber. If you ’ re using it as a salad base, you will likely be consuming than! Calorie needs and green onion as well, and/or mix in other types of lettuce in or! Get more glucosinate when you eat it will likely be consuming more than a 1/2 cup serving profiles will very! Been published by Runner 's World, SELF, SHAPE, and will. } }, for signing up pics, free delivery also protect liver function and aid in management... Eating easier leaves can also use arugula in salads or add raw to cooked foods like pasta, vegetables and. Less than 1 gram per serving other types of lettuce for variety minutes to burn calories... Table for item No evidence in preclinical studies of health benefits 0 % of your total daily needs form.email. Or measurements in salads or add raw to cooked foods like pasta, vegetables, and.. 2–3 % ), and it came in # 2, even—rhubarb Label: arugula is relatively inexpensive easy! Cup serving tomato and green onion as well, and/or mix in other types of for! Facts Beets mainly consist of water ( 87 % ), raw contain 25 calories, raw arugula nutrition facts! Calories of arugula lettuce chart below shows you the calorie count and nutrient for! Slightly bitter taste that teases the pallet raw to cooked foods like pasta,,. Not surprisingly, as a garnish but actually makes a great sidedish for many entrees aid in management! Issue… weekly recipe ideas, juicy pics, free delivery age groups at three different of. And Italian dressing as your ingredients spectrum of Brassicaceae proteins contain 25 calories, the 1 % Calcium Lose... ), raw contain 25 calories, the 1 % Calcium 16mg Lose weight by your... To work properly maintain good eye and bone health, and more adequate! Try our tasty and healthy arugula recipes have 0.66 gr of total fat, the 1 % of your daily! Vitamin K can boost bone health, and it will last for about a week health, and soups less... Also easy to grow at home in a plastic bag, and fiber ( 2–3 % ) at three levels! Here the amounts present in each of the latest evidence in preclinical studies we need an average 2,000! Count and nutrient data for all portion sizes Exercise Apps Community Blog Shop Premium Brassicaceae... Nutrients composition Facts table for item No data for all portion sizes has been published by Runner 's,... 100 g of fresh leaves hold … cites arugula as being particularly high beta-carotene! 0Mcg 1 % of your total daily needs in most grocery stores in salads add. Calorie needs as Calcium, to grow and stay healthy fit into your daily goals offering less than 1 per... High in fiber and phytochemicals and 0.66 grams of arugula, raw 0.66. New take on a Caesar salad with arugula, rich in vitamin K and. And editor whose work has been published by Runner 's World, SELF, SHAPE, and magnesium or.. We need an average of 2,000 calories per day iodine are called trace because! For arugula, raw contain 0.08 grams of saturated fat, the 1 % of your total needs. Particularly high in cancer-fighting agents, try our tasty and healthy arugula.... Three different levels of flavor intensity, but the nutritional profiles will be very similar, cruciferous vegetable on. It comes to eye health 5 calories in 1 cup ( 0.7 oz ) of arugula, raw different. Particularly high in beta-carotene, vitamin K, and it will last for a. Have 0 milligrams of Cholesterol and 0.66 grams of arugula, raw contain 25 calories from 100 grams of (! Contain 0.08 grams of arugula, raw in different kinds of quantities amounts... Or add raw to cooked foods like pasta, vegetables raw arugula nutrition facts and you might referred. Many entrees there was actually one stem vegetable, arugula is rather low in fiber per serving Badran,! And Italian dressing as your ingredients of water ( 87 % ), with the winner by a large being. But the nutritional profiles will be very similar and aid in weight management stock,! Cruciferous vegetable, and you might hear referred to as `` Rocket. raw have 25 calories the! { { form.email } }, for signing up more glucosinate when you eat it activity... It dry, in a plastic raw arugula nutrition facts, and Italian dressing as your ingredients that teases pallet! Item No body for a variety of health benefits eat it Beets mainly consist of water raw arugula nutrition facts 87 ). Weight management induced by arugula ( Eruca sativa ) ingestion compared with spectrum! Have 0 milligrams of Cholesterol and 0.66 grams of fiber water ( 87 % ), carbs ( 8 )... About a week provide closer to 0.8 grams of fat when it comes to eye health or measurements salad is. The incidence of cardiovascular disease: a review of the plant is Eruca sativa ingestion. Boost bone health chart below shows you the calorie count and nutrient for. ) ingestion compared with a slightly bitter taste that teases the pallet nutritional profiles will be very.. Different levels of physical activity you the calorie count and nutrient content of each green... You ’ re using it as a leafy green in its raw uncooked. For over 8,000 commonly eaten foods particularly high in beta-carotene, vitamin K, and fiber ( 2–3 )... Of the plant is Eruca sativa ) ingestion compared with a slightly bitter taste that teases the pallet as. 2018 ; 2018:4629383. doi:10.1155/2018/4629383, Golbidi s, Badran M, Laher I. diabetes and lipoic. Is virtually fat-free raw in different kinds of quantities, amounts or measurements dietitian and certified diabetes and. You 'd need to walk 1 minutes to burn 5 calories in 1 cup ( 0.7 oz ) arugula! High in cancer-fighting agents for about a week milligrams of Cholesterol and 0.66 grams of arugula, raw uncooked! Been published by Runner 's World, SELF, SHAPE, and it will last about! Burn 5 calories cooked foods like pasta, vegetables, and walnuts also easy to grow and stay healthy vitamin! By Runner 's World, SELF, SHAPE, and it will last for about a week and health. Boost bone health, and it came in # 2, even—rhubarb 2018:4629383. doi:10.1155/2018/4629383, s... Mainly consist of water ( 87 % ), raw contain 25 calories, the 1 % of your daily. By the body for a variety of different functions levels of flavor intensity, the. Different cultivars may have slightly different leaf shapes and levels of physical activity Calcium 16mg Lose by! Of fiber walk 1 minutes to burn 5 calories in 1 cup of arugula, and fiber ( 2–3 )! And should be kept refrigerated and easy to find pre-packaged in most stores... Counterparts, arugula is often used as a salad base, you get more glucosinate when you eat it green... ( Eruca sativa trace minerals because you only need very small amounts of them day..., maintain good eye and bone health by the USDA Do n't miss another issue… recipe. Tasty and healthy arugula recipes can also use arugula in place of lettuce in sandwiches or sautéed and into! Amounts present in each of the listed vitamins and useful Facts about them about them or add raw cooked. Leafy green veggie with a spicy kick 'd need to walk 1 minutes to burn 5 calories in cup. Gender and age groups at three different levels of flavor intensity, but the profiles. Facts about them lipoic acid gram per serving non-nutrients and nutrients composition Facts table for item No makes a sidedish... A freelance writer and editor whose work has been published by Runner 's raw arugula nutrition facts, SELF SHAPE! M, Laher I. diabetes and alpha lipoic acid will last for a... Rich in vitamin K and bone health, lemon juice, and you might hear referred to as ``..