Nutrients in 300 calories of Arugula

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

Weight per 300 Calories

Arugula

1200g

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

Macros Ratio

Protein Fat Carbs

33%

19%

48%

300 kcal ▼

Macro Nutrients

Arugula

Energy300 kcal

10.3%

Raw Arugula has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.9 g

8.16%

Raw Arugula has 7.92 g of Fat per 300 calories, which is 8.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.03 g

3.23%

Raw Arugula has 1.032 g of Saturated Fat per 300 calories, which is 3.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.04 g

128%

Raw Arugula has 2.04 g of Omega 3 per 300 calories, which is 128% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.56 g

9.18%

Raw Arugula has 1.56 g of Omega 6 per 300 calories, which is 9.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Arugula has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.8 g

33.7%

Raw Arugula has 43.8 g of Carbohydrate per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.6 g

34%

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

Raw Arugula has 24.6 g of Sugars per 300 calories, which is 34% 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

Fiber19 g

50.5%

Raw Arugula has 19.2 g of Fiber per 300 calories, which is 50.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31 g

55.3%

Raw Arugula has 30.96 g of Protein per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A1428 μg

159%

RAE, retinol activity equivalents

Raw Arugula has 1428 μg of Vitamin A per 300 calories, which is 159% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg

44%

Thiamine

Raw Arugula has 0.528 mg of Vitamin B1 per 300 calories, which is 44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79.4%

Riboflavin

Raw Arugula has 1.032 mg of Vitamin B2 per 300 calories, which is 79.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.66 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 3.66 mg of Vitamin B3 per 300 calories, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.24 mg

105%

Pantothenic acid

Raw Arugula has 5.244 mg of Vitamin B5 per 300 calories, which is 105% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

67.4%

Pyridoxine

Raw Arugula has 0.876 mg of Vitamin B6 per 300 calories, which is 67.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91164 μg

291%

Folates and Folic Acid

Raw Arugula has 1164 μg of Vitamin B9 per 300 calories, which is 291% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C180 mg

200%

Ascorbic acid

Raw Arugula has 180 mg of Vitamin C per 300 calories, which is 200% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.16 mg

34.4%

Tocopherols and Tocotrienols

Raw Arugula has 5.16 mg of Vitamin E per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1303 μg

1086%

Phytomenadione or phylloquinone

Raw Arugula has 1303.2 μg of Vitamin K per 300 calories, which is 1086% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium1920 mg

192%

Raw Arugula has 1920 mg of Calcium per 300 calories, which is 192% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

101%

Raw Arugula has 0.912 mg of Copper per 300 calories, which is 101% 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

Iron17.5 mg

219%

Raw Arugula has 17.52 mg of Iron per 300 calories, which is 219% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium564 mg

134%

Raw Arugula has 564 mg of Magnesium per 300 calories, which is 134% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.85 mg

167%

Raw Arugula has 3.852 mg of Manganese per 300 calories, which is 167% 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

Phosphorus624 mg

89%

Raw Arugula has 624 mg of Phosphorus per 300 calories, which is 89% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4428 mg

130%

Raw Arugula has 4428 mg of Potassium per 300 calories, which is 130% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.6 μg

6.55%

Raw Arugula has 3.6 μg of Selenium per 300 calories, which is 6.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium324 mg

21.6%

Raw Arugula has 324 mg of Sodium per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.64 mg

51.3%

Raw Arugula has 5.64 mg of Zinc per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1101 g

29.7%

Raw Arugula has 1100.52 g of Water per 300 calories, which is 29.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Arugula:

300 calories of Arugula has outstanding amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Arugula:

300 calories of Arugula has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Sodium and Zinc.
It also has some Selenium.

Macronutrients in 300 calories of Raw Arugula:

300 calories of Arugula has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It also has a good amount of Fat and Omega 6.
This vegetable has some Saturated Fat.

Compare Raw Arugula with:

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

Food Info

Nutrients in 300 calories of Arugula

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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