Arugula, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 15 MG | 17% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.4 MG | 9% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 97 UG | 24% | |
| Choline, total | 15.3 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 119 UG | 13% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 108.6 UG | 91% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 160 MG | 12% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 47 MG | 11% | |
| Phosphorus, P | 52 MG | 4% | |
| Potassium, K | 369 MG | 8% | |
| Sodium, Na | 27 MG | 1% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.3 MG | 14% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (25 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of Folate, total (24% DV).
- Rich source of Vitamin K (phylloquinone) (91% of Daily Value per 100g).
About Arugula, raw
This leafy green, known for its peppery and slightly bitter flavor, is a staple in Mediterranean cuisine and a favorite among salad lovers. It's a cruciferous vegetable, closely related to broccoli and kale, and is packed with nutrients despite its delicate appearance. Arugula is an excellent source of vitamins A, C, and K, as well as folate and calcium. Its high antioxidant content, including compounds like glucosinolates, may support overall health and reduce inflammation. With only 25 calories per 100 grams, it’s a low-calorie, nutrient-dense option for those looking to add more greens to their diet.
In the kitchen, arugula is incredibly versatile. It’s most commonly used raw in salads, where its bold flavor pairs well with milder greens, fruits, nuts, and cheeses. It can also be added to sandwiches, wraps, or grain bowls for a peppery kick. For those who enjoy cooked greens, arugula can be lightly sautéed or wilted into pasta dishes, soups, or even as a pizza topping. Its slightly spicy taste makes it a great substitute for basil in pesto or as a garnish for roasted vegetables. Whether raw or cooked, this leafy green is a flavorful and nutritious addition to a variety of meals.
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