Nutrients in 7 ounces 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%

7 oz ▼

Macro Nutrients

Arugula

Energy49.6 kcal

1.7%

Raw Arugula has 49.611625 kcal of Energy per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.35%

Raw Arugula has 1.3097469 g of Fat per 7 ounces, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.53%

Raw Arugula has 0.17066399 g of Saturated Fat per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.34 g

21%

Raw Arugula has 0.33735905 g of Omega 3 per 7 ounces, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.26 g

1.5%

Raw Arugula has 0.25798045 g of Omega 6 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Arugula has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.24 g

5.57%

Raw Arugula has 7.24329725 g of Carbohydrate per 7 ounces, which is 5.57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.07 g

5.6%

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

Raw Arugula has 4.06815325 g of Sugars per 7 ounces, which is 5.6% 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

Fiber3.18 g

8.36%

Raw Arugula has 3.175144 g of Fiber per 7 ounces, which is 8.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.1 g

9.14%

Raw Arugula has 5.1199197 g of Protein per 7 ounces, which is 9.14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arugula

Vitamin A236 μg

26.2%

RAE, retinol activity equivalents

Raw Arugula has 236.151335 μg of Vitamin A per 7 ounces, which is 26.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.087 mg

7.28%

Thiamine

Raw Arugula has 0.08731646 mg of Vitamin B1 per 7 ounces, which is 7.28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Raw Arugula has 0.17066399 mg of Vitamin B2 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.61 mg

3.8%

Niacin, nicotinic acid, niacinamide

Raw Arugula has 0.605261825 mg of Vitamin B3 per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.87 mg

17.3%

Pantothenic acid

Raw Arugula has 0.867211205 mg of Vitamin B5 per 7 ounces, which is 17.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Raw Arugula has 0.144865945 mg of Vitamin B6 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9192 μg

48%

Folates and Folic Acid

Raw Arugula has 192.493105 μg of Vitamin B9 per 7 ounces, which is 48% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C29.8 mg

33%

Ascorbic acid

Raw Arugula has 29.766975 mg of Vitamin C per 7 ounces, which is 33% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.85 mg

5.7%

Tocopherols and Tocotrienols

Raw Arugula has 0.85331995 mg of Vitamin E per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K216 μg

180%

Phytomenadione or phylloquinone

Raw Arugula has 215.512899 μg of Vitamin K per 7 ounces, which is 180% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Arugula

Calcium318 mg

31.8%

Raw Arugula has 317.5144 mg of Calcium per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.8%

Raw Arugula has 0.15081934 mg of Copper per 7 ounces, which is 16.8% 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

Iron2.9 mg

36.2%

Raw Arugula has 2.8973189 mg of Iron per 7 ounces, which is 36.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22.2%

Raw Arugula has 93.269855 mg of Magnesium per 7 ounces, which is 22.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.64 mg

27.7%

Raw Arugula has 0.637013265 mg of Manganese per 7 ounces, which is 27.7% 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

Phosphorus103 mg

14.7%

Raw Arugula has 103.19218 mg of Phosphorus per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium732 mg

21.5%

Raw Arugula has 732.267585 mg of Potassium per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Arugula has 0.5953395 μg of Selenium per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium53.6 mg

3.57%

Raw Arugula has 53.580555 mg of Sodium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.93 mg

8.48%

Raw Arugula has 0.93269855 mg of Zinc per 7 ounces, which is 8.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water182 g

4.9%

Raw Arugula has 181.99528515 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Arugula:

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

Minerals in 7 ounces of Raw Arugula:

7 ounces of Arugula is an excellent source of Calcium, Iron, Magnesium, Manganese and Potassium.
It has a good amount of Copper, Phosphorus and Zinc.
It also has some Sodium.
The product has trace amounts of Selenium.

Macronutrients in 7 ounces of Raw Arugula:

7 ounces of Arugula is an excellent source of Omega 3.
It has a good amount of Fiber and Protein.
It also has some Carbohydrate and Sugars.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Arugula with:

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

Food Info

Nutrients in 7 ounces of Arugula

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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