Nutrients in 100 grams of Arugula

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

Macros Ratio

Protein Fat Carbs

33%

19%

48%

100 g ▼

Macro Nutrients

Arugula

Energy25 kcal

0.86%

Raw Arugula has 25 kcal of Energy per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.66 g

0.68%

Raw Arugula has 0.66 g of Fat per 100 grams, which is 0.68% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.086 g

0.27%

Raw Arugula has 0.086 g of Saturated Fat per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.6%

Raw Arugula has 0.17 g of Omega 3 per 100 grams, which is 10.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Raw Arugula has 0.13 g of Omega 6 per 100 grams, which is 0.76% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.65 g

2.8%

Raw Arugula has 3.65 g of Carbohydrate per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.05 g

2.83%

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

Raw Arugula has 2.05 g of Sugars per 100 grams, which is 2.83% 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

Fiber1.6 g

4.2%

Raw Arugula has 1.6 g of Fiber per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.58 g

4.6%

Raw Arugula has 2.58 g of Protein per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A119 μg

13.2%

RAE, retinol activity equivalents

Raw Arugula has 119 μg of Vitamin A per 100 grams, which is 13.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.044 mg

3.67%

Thiamine

Raw Arugula has 0.044 mg of Vitamin B1 per 100 grams, which is 3.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg

6.6%

Riboflavin

Raw Arugula has 0.086 mg of Vitamin B2 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.31 mg

1.9%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 0.305 mg of Vitamin B3 per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.74%

Pantothenic acid

Raw Arugula has 0.437 mg of Vitamin B5 per 100 grams, which is 8.74% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.073 mg

5.6%

Pyridoxine

Raw Arugula has 0.073 mg of Vitamin B6 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B997 μg

24.3%

Folates and Folic Acid

Raw Arugula has 97 μg of Vitamin B9 per 100 grams, which is 24.3% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg

16.7%

Ascorbic acid

Raw Arugula has 15 mg of Vitamin C per 100 grams, which is 16.7% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.43 mg

2.87%

Tocopherols and Tocotrienols

Raw Arugula has 0.43 mg of Vitamin E per 100 grams, which is 2.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K109 μg

91%

Phytomenadione or phylloquinone

Raw Arugula has 108.6 μg of Vitamin K per 100 grams, which is 91% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium160 mg

16%

Raw Arugula has 160 mg of Calcium per 100 grams, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.076 mg

8.44%

Raw Arugula has 0.076 mg of Copper per 100 grams, which is 8.44% 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

Iron1.46 mg

18.3%

Raw Arugula has 1.46 mg of Iron per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47 mg

11%

Raw Arugula has 47 mg of Magnesium per 100 grams, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Raw Arugula has 0.321 mg of Manganese per 100 grams, which is 14% 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

Phosphorus52 mg

7.43%

Raw Arugula has 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium369 mg

11%

Raw Arugula has 369 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.3 μg

0.55%

Raw Arugula has 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27 mg

1.8%

Raw Arugula has 27 mg of Sodium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.47 mg

4.27%

Raw Arugula has 0.47 mg of Zinc per 100 grams, which is 4.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water92 g

2.48%

Raw Arugula has 91.71 g of Water per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Arugula:

100 grams of Arugula has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B5 and Vitamin C.
This vegetable has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
While 100 grams of product has trace amounts of Vitamin B3, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Arugula:

100 grams of Arugula has a good amount of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Zinc.
While 100 grams of product has trace amounts of Sodium, it has no Selenium.

Macronutrients in 100 grams of Raw Arugula:

100 grams of Arugula has a good amount of Omega 3.
It has some Carbohydrate, Sugars, Fiber and Protein.
While 100 grams of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Arugula with:

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

Food Info

Nutrients in 100 grams of Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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