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[N]extrient

Arugula (Raw)

SR Legacy·Comprehensive Reference Data

Arugula, raw

Vegetables and Vegetable Products

A 100g serving covers 90% of the daily recommended Vitamin K, making Arugula (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.6g), fat (0.7g), and carbohydrates (3.6g) per 100g. At just 25 calories per 100g, Arugula (Raw) is one of the lowest-calorie options available. Sodium is modest at 27mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Arugula (Raw) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value. Composed of 92% water by weight, Arugula (Raw) also contributes to daily hydration.

Calories25KCAL
Protein2.6G
Fat0.66G
Carbs3.6G
Fiber1.6G

Calorie Distribution

31kcal
  • Protein34%2.6 g
  • Fat19%0.66 g
  • Carbs47%3.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water91.7G
Energy25.0KCAL
Protein2.6G
Total lipid (fat)0.66G
Carbohydrate, by difference3.6G
Fiber, total dietary1.6G
Total Sugars2.0G
Cholesterol0MG
Vitamin C, total ascorbic acid15.0MG
Thiamin0.04MG
Riboflavin0.09MG
Niacin0.30MG
Vitamin B-60.07MG
Folate, total97.0UG
Vitamin B-120UG
Vitamin A, RAE119UG
Vitamin E (alpha-tocopherol)0.43MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)109UG
Calcium, Ca160MG
Iron, Fe1.5MG
Magnesium, Mg47.0MG
Phosphorus, P52.0MG
Potassium, K369MG
Sodium, Na27.0MG
Zinc, Zn0.47MG
Copper, Cu0.08MG
Manganese, Mn0.32MG
Selenium, Se0.30UG
Energy105kJ
Ash1.4G
Pantothenic acid0.44MG
Folic acid0UG
Folate, food97.0UG
Folate, DFE97.0UG
Choline, total15.3MG
Betaine0.10MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1424UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2373IU
Lycopene0UG
Lutein + zeaxanthin3555UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.09G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.003G
SFA 14:00G
SFA 16:00.07G
SFA 18:00.004G
Fatty acids, total monounsaturated0.05G
MUFA 16:10.001G
MUFA 18:10.05G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.32G
PUFA 18:20.13G
PUFA 18:30.17G
PUFA 18:40G
PUFA 20:40.002G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
leaf (2g)10.1g0g0.1g
cup (10g)30.3g0.1g0.4g

Scaled from Arugula (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Arugula (Raw) is a good source of Vitamin C (17% DV) — see top foods ranked by Vitamin C
  • Arugula (Raw) is a good source of Calcium (12% DV) — see top foods ranked by Calcium
  • Arugula (Raw) is a good source of Magnesium (11% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • Arugula (Raw) is naturally low in sodium at 27mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 10% (#826 of 8,262)
  • Vitamin C: top 12% (#991 of 8,262)
  • Magnesium: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories25
% Daily Value*
Total Fat 0.66G1%
Cholesterol 0MG0%
Sodium 27.0MG1%
Total Carbohydrate 3.6G1%
Dietary Fiber 1.6G6%
Total Sugars 2.0G
Protein 2.6G5%
Vitamin D 0UG0%
Calcium 160MG12%
Iron 1.5MG8%
Potassium 369MG8%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169387.

View on USDA FoodData Central →