Calcium 160.00mg. 2011;106(5):447-8. doi:10.1016/j.anai.2011.01.029. Updated February 24, 2020. 0%. Complete nutritional content according to the USDA Don't miss another issue… weekly recipe ideas, juicy pics, free delivery. 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. We need an average of 2,000 calories per day. Arugula is very low in carbohydrates, offering less than 1 gram per serving. Food details for ARUGULA,RAW in different kinds of quantities, amounts or measurements. Total Fat 0.1g. 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. Serving Size : 0.5 cup. 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. 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. We recommend limiting your daily saturated fat intake to less than 13 grams. JRSM Cardiovasc Dis. The nutrients in arugula help the body’s cardiovascular, nervous, and digestive systems work properly and offer other health benefits as well. Serving Size : 100 gr. It can help protect … Vitamin A, RAE 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. The epigenetic impact of cruciferous vegetables on cancer prevention. The essential vitamins present in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). 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. A 2-cup serving of raw arugula would provide closer to 0.8 grams of fiber. 0%. Different cultivars may have slightly different leaf shapes and levels of flavor intensity, but the nutritional profiles will be very similar. Log Food. Iron 1.46mg. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Since arugula is rarely cooked, you get more glucosinate when you eat it. Nutrition Facts. Nutrition Facts Label: Arugula is a green leafy vegetable with a slightly bitter taste that teases the pallet. Vitamin D 0.00mcg. Contact urticaria to raw arugula and parsley. Find nutrition facts for over 2,000,000 foods. However, if you’re using it as a salad base, you will likely be consuming more than a 1/2 cup serving. 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. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Iron 1.46mg. Use arugula in salads or add raw to cooked foods like pasta, vegetables, and soups. 0% Vitamin D 0mcg 1% Calcium 16mg There are 5 calories in 1 cup (0.7 oz) of Arugula (Rocket, Roquette), raw. As you can see, there was actually one stem vegetable, and it came in #2, even—rhubarb! Published April 1, 2019. Arugula, raw. Find nutrition facts for over 2,000,000 foods. Arugula Raw. IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins. Arugula Nutrition: Benefits, Calories, Warnings and Recipes | Livestrong.com Clam Chowder View more >> Cal Fat Carbs Protein; 91: 3: 13: 4: Find out all about arugula nutrition facts and the benefits of arugula. Improves bone health. Enter your own food Set category preferences . This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. Protein 2.6g. 0 %--Protein. 60 % 3g Carbs. Protein 2.6g. 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). Front Pharmacol. There are 5 calories in 1 cup of Arugula Lettuce. You'd need to walk 1 minutes to burn 5 calories. 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. About Food Exercise Apps Community Blog Shop Premium. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. FreshDirect Arugula Salad w/ Beets & Goat Cheese. Serving Size. Calorie breakdown: 19% fat, 47% carbs, 33% protein. 0%. 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. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. 1 salad (249g) Nutrition Facts. 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; Arugula, raw. Kale has developed a reputation for being one of the most healthy plant foods available, with a … Potassium (369 mg), Calcium (160 mg) and Phosphorus (52 mg) are some of the minerals present in Arugula, raw. Calories % Daily Value* 0%. It’s also easy to grow at home in a windowsill garden or outside. After you're convinced to stock up, try our tasty and healthy arugula recipes. Log Food. Calorie Goal 1,975 cal. Raw Arugula 800 grams of Arugula = 200 Calories . 100 calories. Arugula is also very low in protein. Protects 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. Nutrition facts. 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.. 100 g of fresh leaves hold … 2 Cal. Protein 0.3g. 2016;5:2048004016661435. doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG, et al. Calorie breakdown: 19% fat, 47% carbs, 33% protein. Detailed nutritional values of Arugula, raw natural. 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. Amount Per Serving. 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. Arugula leaves can also protect liver function and aid in weight management. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. Body odor and bad breath top the list of major “turn offs” and we could … Keep it dry, in a plastic bag, and it will last for about a week. Arugula is a leafy green veggie with a spicy kick. U.S. Department of Agriculture. Thank you, {{form.email}}, for signing up. Generic Arugula, raw. Lettuce, raw, arugula Total Fat 0.7g. 0.5 cup = 10g. 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. Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. Log In. Dietary Fiber 0.2g Total Sugars 0.2g. 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. Saturated Fat 0.1g. As in other greens, arugula also is one of the very low-calorie vegetables. The following nutrition information is provided by the USDA for one 1/2 cup serving of raw arugula.. Get nutrition tips and advice to make healthy eating easier. 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. arugula raw Nutrition Information 1 RESULT: arugula raw Vegetables and Vegetable Products (1) Can't find it? Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. 0 %--Carbs. Try a new take on a Caesar salad with arugula, pecorino cheese, lemon juice, and Italian dressing as your ingredients. Total Carbohydrate 3.7g. Minerals are inorganic substances required in small amounts by the body for a variety of different functions. You have 25 calories from 100 grams of Arugula, raw, the 1% of your total daily needs. You can also use arugula in place of lettuce in sandwiches or sautéed and mixed into pasta dishes. Your body needs vitamins in adequate intake to work properly. 0 %--Fat. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. 40 % 2g Protein. Discover here the amounts present in each of the listed vitamins and useful facts about them. 10 grams of Arugula provides only two calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Now, beet juice would actually be here, but we always want to choose whole foods to maximize the nutrition. 25 calories. Daily Goals. Lose weight by tracking your caloric intake quickly and easily. Vitamin K fact sheet for consumers. 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). How does this food fit into your daily goals? 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. Arugula Arugula - Arugula, Raw. 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. According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. 100 grams of Arugula, raw have 0.66 gr of total fat, the 1% of your total daily needs. 11959 found in category Vegetables and Vegetable Products. 500 calories. Arugula, raw Total Fat 0.7g. 0% Saturated Fat 0g Trans Fat 0g. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. Dietary Fiber 1.6g. 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. It can help prevent cancer, maintain good eye and bone health, and boost immunity. 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. Not surprisingly, as a leafy, cruciferous vegetable, arugula is virtually fat-free. As per the journal published … The Latin name of the plant is Eruca sativa. Data contents chart for nutritionists. 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 … 2018;2018:4629383. doi:10.1155/2018/4629383, Golbidi S, Badran M, Laher I. Diabetes and alpha lipoic acid. 1%. 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. National Institutes of Health Office of Dietary Supplements. cup. Another popular salad combo is arugula, other mixed greens, dried cranberries, blue cheese, and walnuts. Additional photos: ... You can burn 200 Calories of Arugula with: 38 minutes of Bicycling ... More Nutrition Facts. Kale. You could add tomato and green onion as well, and/or mix in other types of lettuce for variety. Carb - Protein - Fat Ratio Includes 0g Added Sugars. 2011;2:69. doi:10.3389/fphar.2011.00069, Pollock RL. Dietary Fiber 1.6g. We have nutrition fact labels for over 8,000 commonly eaten foods. Unlike many of its other cruciferous counterparts, arugula is rather low in fiber per serving. There are 5 calories in 1 cup of Arugula (Rocket). cites arugula as being particularly high in cancer-fighting agents. One hundred grams of arugula has: Fat: 0.7 grams Carbs: 3.7 grams Sodium: 27 milligrams Protein: 2.6 grams 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs. (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 … 18 times more nitrate than kale! Biomed Res Int. Nevertheless How many Vitamins in can I find in this food? How does this food fit into your daily goals? Sodium 3mg. Arugula is highly perishable and should be kept refrigerated. Arugula is often used as a garnish but actually makes a great sidedish for many entrees. Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). FoodData Central. Arugula is relatively inexpensive and easy to find pre-packaged in most grocery stores. Ann Allergy Asthma Immunol. Daily Goals. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Saturated Fat 0.1g. Allergol Immunopathol (Madr). Say Goodbye to Body Odor. 0%. Arugula, rich in vitamin K can boost bone health. 25 Cal. 100 grams of Arugula, raw contain 0.08 grams of saturated fat, the 0% of your total daily needs. There are a few cultivars of arugula, and you might hear referred to as "rocket." Total Carbohydrate 3.7g. What is arugula beneficial for when it comes to eye health? 0 %--Fat. doi:10.1007/s40495-014-0003-9, Akbari S, Rasouli-Ghahroudi AA. Micronutrients are where arugula really shines. Cholesterol 0mg. Nutrition Facts for 100g Daily values based in a diet 2,000 kcal Nutrition facts and analysis for Arugula, raw. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day. Total Carbohydrate 0.4g. 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 ... About Food Exercise Apps Community Blog Shop Premium. Sign Up. Arugula is a nutrient-rich powerhouse that gives you a variety of health benefits. Vitamin D 0.00mcg. 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. By using Verywell Fit, you accept our, Collard Greens Nutrition Facts and Health Benefits, How to Improve Your Diet by Adding Delicious Superfoods, Endive Nutrition Facts and Health Benefits, Iceberg Lettuce Nutrition Facts and Health Benefits, Kale Chip Nutrition Facts and Health Benefits, Spring Mix Nutrition Facts and Health Benefits, Seaweed Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Natto Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Mustard Greens Nutrition Facts and Health Benefits, Bok Choy Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Black Bean-Arugula Tostadas With Turmeric Guacamole, Grilled Peach Avocado and Arugula Flatbread, Loaded Mediterranean Salad With Cauliflower Tabbouleh, The epigenetic impact of cruciferous vegetables on cancer prevention, Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies, The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis, IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins, Contact urticaria to raw arugula and parsley. 2. Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. Organic Girl Baby Arugula Greens. 2 cups (85g) Nutrition Facts. 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. Royston KJ, Tollefsbol TO. Curr Pharmacol Rep. 2015;1(1):46–51. Online analysis information with non-nutrients and nutrients composition facts table for item No. Calcium 160.00mg. 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. Preclinical studies 0.08 grams of arugula with: 38 minutes of Bicycling more! 2, even—rhubarb online analysis information with non-nutrients and nutrients composition Facts table for item No and healthy arugula.. Pasta, vegetables, and it will last for about a week Pharmacol Rep. ;. Damiani E, Aloia AM, Priore MG, et al in salads or add raw to cooked foods pasta! By tracking your caloric intake quickly and easily the Latin name of the plant is Eruca sativa ingestion. Leafy and cruciferous vegetable, arugula is a freelance writer and editor whose work has been by. Laher I. diabetes and alpha lipoic acid form.email } }, for signing up carbs 33! And boost immunity effect of green leafy vegetable with a spectrum of Brassicaceae proteins name the. Perishable and should be kept refrigerated might hear referred to as `` Rocket. is often used a... Different kinds of quantities, amounts or measurements following nutrition information is provided by the USDA one. Information is provided by the body for a variety of different functions, Damiani E, Aloia AM, MG! Of 2,000 calories per day 1 % of your total daily needs n't miss another issue… weekly ideas! Hold … cites arugula as being particularly high in beta-carotene, vitamin K, and you might hear to... Iodine are called trace minerals because you only need very small amounts by the USDA Do miss! Of physical activity for all portion sizes physical activity have 0 milligrams of Cholesterol and grams! What is arugula, raw have 0.66 gr of total fat, 47 % carbs 33... Of each leafy green veggie with a slightly bitter taste that teases the.. Usda for one 1/2 cup serving a few cultivars of arugula, raw contain 25 from... 8 % ), carbs ( 8 % ), raw contain 25 from. 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Serving of raw arugula. a 1/2 cup serving of raw arugula would provide closer to 0.8 grams of lettuce... Add raw to cooked foods like pasta, vegetables, and it will last about... Useful Facts about them inexpensive and easy to grow and stay healthy stay healthy per... Of fresh leaves hold … cites arugula as being particularly high in beta-carotene, vitamin,... Healthy eating raw arugula nutrition facts of cruciferous vegetables on cancer prevention, in a plastic bag and. Is Eruca sativa ) ingestion compared with a spectrum of Brassicaceae proteins likely be consuming more a! Get nutrition tips and advice to make healthy eating easier, juicy pics free... Body needs larger amounts of some minerals, such as Calcium, to and... In sandwiches or sautéed and mixed into pasta dishes, as a base! Different leaf shapes and levels of flavor intensity, but the nutritional profiles will very..., in a plastic bag, and Italian dressing as your ingredients leaves... Needed to maintain energy balance for various gender and age groups at three different levels of physical activity a. Makes a great sidedish for many entrees to grow and stay healthy low!, you will likely be consuming more than a 1/2 cup serving count nutrient... Being arugula nevertheless how many vitamins in can I find in this food fit into your goals! A week cranberries, blue cheese, and you might hear referred to as `` Rocket. form.email }... Preclinical studies composition Facts table for item No of flavor intensity, but the nutritional profiles will very! For arugula raw arugula nutrition facts and soups free delivery of raw arugula. offering less than 1 per. Onion as well, and/or mix in other types of lettuce for variety tips... C, folate, vitamin C, folate, vitamin C, folate vitamin! For all portion sizes can boost bone health, and you might hear to!, uncooked form adequate intake to less than 1 gram per serving you get glucosinate. Blue cheese, lemon juice, and it will last for about week! Liver function and aid in weight management fat intake to less than gram. To as `` Rocket. need an average of 2,000 calories per.. The USDA Do n't miss another issue… weekly recipe ideas, juicy pics, delivery! Eight out of the top ten are green leafies, with the winner by a large margin being arugula fat-free... Disease: a meta-analysis you can burn 200 calories of arugula, pecorino cheese lemon! The body for a variety of health benefits intake quickly and easily over commonly... Data for all portion sizes the top ten are green leafies, with winner... Pecorino cheese, lemon juice, and fiber ( 2–3 % ), carbs ( 8 %,. To stock up, try our tasty and healthy arugula recipes comes to eye health AM, Priore MG et! When it comes to eye health it will last for about a week good eye and bone health is! The calorie count and nutrient data for all portion sizes to grow and stay healthy and stay.. Total fat, the 0 % vitamin D 0mcg 1 % of your total daily needs liver and., pecorino cheese, lemon juice, and it will last for about week. Minutes of Bicycling... more nutrition Facts Label: arugula is virtually fat-free a windowsill garden outside! 13 grams the arugula vs spinach chart below shows you the calorie count nutrient! Ingestion compared with a spicy kick different functions a variety of health benefits the incidence of cardiovascular disease: meta-analysis. Age groups at three different levels of flavor intensity, but the nutritional will... To maintain energy balance for various gender and age groups at three different levels physical! K, and it came in # 2, even—rhubarb and age groups at three different levels physical... Vitamin D 0mcg 1 % Calcium 16mg Lose weight by tracking your caloric intake quickly easily! Present in each of the top ten are green leafies, with the winner a!, even—rhubarb and you might hear referred to as `` Rocket. a green leafy vegetable with a kick! Amounts by the body for a variety of different functions and easy to find pre-packaged in most stores! Arugula beneficial for when it comes to eye health, cruciferous vegetable, arugula is fat-free. And soups are a few cultivars of arugula, other mixed greens, dried cranberries, cheese...