Nutrition for Arugula

Calories, Protein, Vitamins and More


image of arugula source

Arugula Nutrition Summary

One cup of arugula (20 grams or 0.71 oz) contains 5 calories and 0.5 grams of protein. Arugula consist of 92% water, 4% carbohydrates, 3% protein, and less than 1% of fat.

Arugula is an excellent source of many nutrients, including Vitamin A, calcium, potassium and Vitamin K. It also contains significant amounts of folate.

In one cup of arugula:

  • Calories: 5
  • Protein: 0.5 g
  • Sugar: 0.4 g
  • Dietary fiber: 0.3 g
  • Fat: 0.1 g
  • Sodium: 5.4 mg
There is no significant amounts of saturated fat or cholesterol in arugula.

See the Arugula Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Arugula, raw.

Calories in Arugula

Arugula has 5 calories per cup or 25 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

49 percent of calories in arugula are from carbohydrates, 35% of calories are from protein and 16% of calories are from fat.

Calories from Carbs

A good portion, or 49% of the calories in arugula are from carbohydrates. The carbs in arugula are mostly in the form of dietary fiber and sugar (43% and 57%). 1 cup of arugula has 1% of daily values or 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 g
  • Sugar: 0.4 g
There is no significant amounts of starch in arugula.

Calories from Fat

About 16% the calories in arugula are from fat. Arugula is very low in total fat, with 0.1 grams per cup. It also is cholestrol free. Most of the fat in arugula are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in arugula.

Omega-6 in Arugula

Arugula contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.03 g

Calories Similar to Arugula

Some other vegetables with similar calories to arugula by weight:

Protein in Arugula

A single cup of arugula contains 0.5 grams of protein. Arugula is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.52 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in arugula.

Protein Similar to Arugula

Some other vegetables with similar amounts of protein to arugula by weight:

Vitamins and Minerals in Arugula

An good source of many nutrients, arugula contains abundant amounts of Vitamin A, calcium, potassium and Vitamin K. In fact, a single cup of arugula contains 24% of recommended daily values or 21.7 ug of Vitamin K. Also an excellent source of Vitamin A, a single cup of arugula contains 3% of recommended daily values or 23.8 ug of Vitamin A.

Vitamins in arugula (1 cup):
  • Vitamin a: 23.8 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 3 mg
  • Vitamin e: 0.1 mg
  • Folate: 19.4 ug
  • Vitamin k: 21.7 ug
Minerals in arugula (1 cup):
  • Calcium: 32 mg
  • Potassium: 73.8 mg
  • Iron: 0.3 mg
  • Magnesium: 9.4 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 10.4 mg
  • Copper: < 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 3.1 mg
There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in arugula.

Similar to Arugula for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to arugula:

Flavonoids and Carotenoids in Arugula [3]

Arugula contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin, kaempferol and quercetin. In one cup of arugula:

  • beta-carotene: 285 ug
  • lutein + zeaxanthin: 711 ug
  • isorhamnetin: 0.86 mg
  • kaempferol: 6.98 mg
  • Quercetin: 1.58 mg

Arugula Nutrition Chart

Arugula:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Arugula in Cooking

Arugula is in the top 10% of most popular ingredients for recipes. Arugula can be consumed raw and is often chopped or washed before cooking or serving. Most recipes call for one or two cups of arugula.

Friends and Relatives of Arugula

Foods commonly cooked with arugula: Other similar relatives:


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