100 grams of Arugula, raw contain 0.08 grams of saturated fat, the 0% of your total daily needs. IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins. Daily Goals. Vitamin D 0.00mcg. 0%. Arugula Nutrition: Benefits, Calories, Warnings and Recipes | Livestrong.com Dietary Fiber 1.6g. Two cups of raw arugula will provide 20% of the body’s daily vitamin A needs, 50% of vitamin K needs, and 8% each of vitamin C, folate, and calcium. Use arugula in salads or add raw to cooked foods like pasta, vegetables, and soups. If you take a blood thinner, such as Coumadin (warfarin), it is important that you keep your intake of foods high in vitamin K about the same each day as vitamin K interacts with these medications. Before adding arugula to your diet, discuss it with your healthcare provider. Different cultivars may have slightly different leaf shapes and levels of flavor intensity, but the nutritional profiles will be very similar. A 2-cup serving of raw arugula would provide closer to 0.8 grams of fiber. Additional photos: ... You can burn 200 Calories of Arugula with: 38 minutes of Bicycling ... More Nutrition Facts. Protein 2.6g. Cholesterol 0mg. Raw Arugula 800 grams of Arugula = 200 Calories . Log In. Arugula, rich in vitamin K can boost bone health. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Verywell Fit uses cookies to provide you with a great user experience. Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. Updated February 24, 2020. Lettuce, raw, arugula Total Fat 0.7g. It’s also easy to grow at home in a windowsill garden or outside. Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. There are 5 calories in 1 cup of Arugula Lettuce. Arugula, raw; Arugula, raw. Log Food. 25 Cal. Total Carbohydrate 3.7g. Log Food. 40 % 2g Protein. 2011;106(5):447-8. doi:10.1016/j.anai.2011.01.029. Vitamin K fact sheet for consumers. Food details for ARUGULA,RAW in different kinds of quantities, amounts or measurements. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. JRSM Cardiovasc Dis. 60 % 3g Carbs. For decades, research has shown that consuming a high amount of cruciferous vegetables is associated with a decreased risk of developing cancer, particularly lung and colon cancers. The beneficial compound in cruciferous vegetables, glucosinate, can be degraded by cooking. One hundred grams of arugula has: Fat: 0.7 grams Carbs: 3.7 grams Sodium: 27 milligrams Protein: 2.6 grams Calcium 160.00mg. 2018;2018:4629383. doi:10.1155/2018/4629383, Golbidi S, Badran M, Laher I. Diabetes and alpha lipoic acid. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Front Pharmacol. ... About Food Exercise Apps Community Blog Shop Premium. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. 0 %--Carbs. Potassium (369 mg), Calcium (160 mg) and Phosphorus (52 mg) are some of the minerals present in Arugula, raw. As per the journal published … Arugula, raw Nutrition Facts 100 grams of Arugula, raw contain 3.65 grams of carbohydrates, 1.6 grams of fiber, 2.58 grams of protein, 27 milligrams of sodium, and 91.71 grams of water Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. Unlike many of its other cruciferous counterparts, arugula is rather low in fiber per serving. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. You could add tomato and green onion as well, and/or mix in other types of lettuce for variety. We have nutrition fact labels for over 8,000 commonly eaten foods. Protein 0.3g. 18 times more nitrate than kale! The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. 0 %--Fat. 2014;42(5):501-3. doi:10.1016/j.aller.2013.05.003, Foti C, Cassano N, Mistrello G, Amato S, Romita P, Vena GA. Say Goodbye to Body Odor. As in other greens, arugula also is one of the very low-calorie vegetables. 1 salad (249g) Nutrition Facts. Because of its high vitamin K content, arugula improves bone health through improved calcium absorption and contributes to the prevention of osteoporosis., Leafy green vegetables such as arugula contain alpha-lipoic acid, an antioxidant that may especially benefit people with diabetes. 0%. It can help prevent cancer, maintain good eye and bone health, and boost immunity. 0 %--Protein. Arugula leaves can also protect liver function and aid in weight management. A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. How does this food fit into your daily goals? 10 grams of Arugula provides only two calories. Baby Arugula Dole 3 cups 20.0 calories 3.0 grams carbs 0 grams fat 2.0 grams protein 1.0 grams fiber 0 mg cholesterol 0 grams saturated fat 25.0 mg sodium 0 grams sugar 0 grams trans fat grams cups oz 100 calories. Arugula is a nutrient-rich powerhouse that gives you a variety of health benefits. Nutrition Facts Label: Arugula is a green leafy vegetable with a slightly bitter taste that teases the pallet. Arugula is a leafy green veggie with a spicy kick. Data contents chart for nutritionists. Body odor and bad breath top the list of major “turn offs” and we could … Offering a pepper-like flavor, arugula leaves are high in nutrients including beta-carotene, vitamin C, folate, and magnesium, all of which are key to helping the body’s organ systems function properly. There are 5 calories in 1 cup (0.7 oz) of Arugula (Rocket, Roquette), raw. Ann Allergy Asthma Immunol. FreshDirect Arugula Salad w/ Beets & Goat Cheese. Protects Eye Health. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day. Kale has developed a reputation for being one of the most healthy plant foods available, with a … Dietary Fiber 0.2g Total Sugars 0.2g. 2 cups (85g) Nutrition Facts. There are 5 calories in 1 cup of Arugula (Rocket). Iron 1.46mg. 0 %--Fat. Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. It can help protect … 100 grams of Arugula, raw have 0.66 gr of total fat, the 1% of your total daily needs. How does this food fit into your daily goals? 2. 2016;5:2048004016661435. doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG, et al. This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. doi:10.1007/s40495-014-0003-9, Akbari S, Rasouli-Ghahroudi AA. You can also use arugula in place of lettuce in sandwiches or sautéed and mixed into pasta dishes. The following nutrition information is provided by the USDA for one 1/2 cup serving of raw arugula.. Keep it dry, in a plastic bag, and it will last for about a week. 500 calories. Find nutrition facts for over 2,000,000 foods. Arugula Raw 1 cup 5 calories 0.7 grams carbs 0.1 grams fat 0.5 grams protein 0.3 grams fiber 0 mg cholesterol 0.0 grams saturated fat 5.4 mg sodium 0.4 grams sugar 0 grams trans fat grams leaf cup … 11959 found in category Vegetables and Vegetable Products. Since arugula is rarely cooked, you get more glucosinate when you eat it. While arugula doesn't look anything like broccoli, it is a cruciferous vegetable too, and has been shown to offer many of the same health benefits as broccoli, kale, and Brussels sprouts. 1%. Calorie breakdown: 19% fat, 47% carbs, 33% protein. Your body needs vitamins in adequate intake to work properly. Nutrition facts and analysis for Arugula, raw. Clam Chowder View more >> Cal Fat Carbs Protein; 91: 3: 13: 4: Calorie breakdown: 19% fat, 47% carbs, 33% protein. Detailed nutritional values of Arugula, raw natural. While arugula production peaks from June to December, you can usually find it in stores all year long—often in pre-washed bags or boxes, on its own or mixed with other greens. There are a few cultivars of arugula, and you might hear referred to as "rocket." Nutrition Facts for Arugula - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Nutrition Facts for 100g Daily values based in a diet 2,000 kcal Saturated Fat 0.1g. Micronutrients are where arugula really shines. Royston KJ, Tollefsbol TO. Find nutrition facts for over 2,000,000 foods. Calorie Goal 1,975 cal. Includes 0g Added Sugars. This compound promotes lower glucose levels, increases insulin sensitivity, and prevents oxidative stress-induced changes., A review of several studies on leafy green and cruciferous vegetables found a nearly 16% reduced incidence of cardiovascular disease in people who consumed more of these veggies.. Now, beet juice would actually be here, but we always want to choose whole foods to maximize the nutrition. The Latin name of the plant is Eruca sativa. Find out all about arugula nutrition facts and the benefits of arugula. Enter your own food Set category preferences . Get nutrition tips and advice to make healthy eating easier. Another popular salad combo is arugula, other mixed greens, dried cranberries, blue cheese, and walnuts. Contact urticaria to raw arugula and parsley. Arugula is highly perishable and should be kept refrigerated. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. 2011;2:69. doi:10.3389/fphar.2011.00069, Pollock RL. Serving Size. You have 25 calories from 100 grams of Arugula, raw, the 1% of your total daily needs. U.S. Department of Agriculture. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Calories % Daily Value* 0%. Not surprisingly, as a leafy, cruciferous vegetable, arugula is virtually fat-free. Arugula Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Occasional allergies to arugula have been reported in the medical literature, especially in people with seasonal (pollen) allergies.  If you are concerned about a potential or existing food allergy, be sure to consult with your healthcare provider. cup. Generic Arugula, raw. Arugula Arugula - Arugula, Raw. Arugula is relatively inexpensive and easy to find pre-packaged in most grocery stores. Sodium 3mg. About Food Exercise Apps Community Blog Shop Premium. Serving Size : 100 gr. The essential vitamins present in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated, Peppers, sweet, green, frozen, chopped, boiled, drained, without salt, Spinach, canned, regular pack, solids and liquids, Tomato products, canned, puree, without salt added, Onion rings, breaded, par fried, frozen, unprepared, Squash, winter, acorn, cooked, baked, with salt, Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt, Potatoes, mashed, home-prepared, whole milk and margarine added. 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs. Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. Biomed Res Int. Saturated Fat 0.1g. Improves bone health. Arugula, raw Total Fat 0.7g. Published April 1, 2019. Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. Calcium 160.00mg. Total Carbohydrate 0.4g. 2 Cal. Total Carbohydrate 3.7g. By using Verywell Fit, you accept our, Collard Greens Nutrition Facts and Health Benefits, How to Improve Your Diet by Adding Delicious Superfoods, Endive Nutrition Facts and Health Benefits, Iceberg Lettuce Nutrition Facts and Health Benefits, Kale Chip Nutrition Facts and Health Benefits, Spring Mix Nutrition Facts and Health Benefits, Seaweed Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Natto Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Mustard Greens Nutrition Facts and Health Benefits, Bok Choy Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Black Bean-Arugula Tostadas With Turmeric Guacamole, Grilled Peach Avocado and Arugula Flatbread, Loaded Mediterranean Salad With Cauliflower Tabbouleh, The epigenetic impact of cruciferous vegetables on cancer prevention, Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies, The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis, IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins, Contact urticaria to raw arugula and parsley. 0%. We need an average of 2,000 calories per day. The nutrients in arugula help the body’s cardiovascular, nervous, and digestive systems work properly and offer other health benefits as well. Thank you, {{form.email}}, for signing up. Dietary Fiber 1.6g. 100 grams of Arugula, raw contain 3.65 grams of carbohydrates, 1.6 grams of fiber, 2.58 grams of protein, 27 milligrams of sodium, and 91.71 grams of water. Arugula is often used as a garnish but actually makes a great sidedish for many entrees. Online analysis information with non-nutrients and nutrients composition facts table for item No. Vitamin A, RAE Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). 100 g of fresh leaves hold … Complete nutritional content according to the USDA Don't miss another issue… weekly recipe ideas, juicy pics, free delivery. Curr Pharmacol Rep. 2015;1(1):46–51. 0% Vitamin D 0mcg 1% Calcium 16mg Nutrition Facts. Protein 2.6g. What is arugula beneficial for when it comes to eye health? 25 calories. The epigenetic impact of cruciferous vegetables on cancer prevention. FoodData Central. Micronutrients are where arugula really shines. Arugula is very low in carbohydrates, offering less than 1 gram per serving. After you're convinced to stock up, try our tasty and healthy arugula recipes. According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. If you’re using it as a salad base, you’ll likely want to include a protein source—this could be a meat product such as chicken or a legume like black beans. (Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and … While there’s nothing wrong with eating plain arugula, most people prefer to eat it combined with other foods due to its slightly spicy, peppery flavor. As you can see, there was actually one stem vegetable, and it came in #2, even—rhubarb! Some of the vitamins found in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. Two cups of raw arugula will provide 20% of the body’s daily vitamin A needs, 50% of vitamin K needs, and 8% each of vitamin C, folate, and calcium. arugula raw Nutrition Information 1 RESULT: arugula raw Vegetables and Vegetable Products (1) Can't find it? Vitamin D 0.00mcg. Nutrients in Arugula, raw 100 grams of Arugula, raw contain 2.58 grams of protein, 0.66 grams of fat, 3.65 grams of carbohydrates, and 1.6 grams of fiber. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. Iron 1.46mg. Serving Size : 0.5 cup. It also contains some important vitamins you can see below: Vitamin A (2,373 IU), Vitamin K (108.6 µg) or Vitamin B-9 (97 mg). Total Fat 0.1g. 0% Saturated Fat 0g Trans Fat 0g. Arugula, raw. Nutrition facts. Arugula is also very low in protein. 0.5 cup = 10g. Arugula also provides 0.07 grams of fat, 0.26 grams of protein and 0.36 grams of carbohydrate (including 0.2 grams of … Organic Girl Baby Arugula Greens. However, if you’re using it as a salad base, you will likely be consuming more than a 1/2 cup serving. Carb - Protein - Fat Ratio cites arugula as being particularly high in cancer-fighting agents. 0%. Try a new take on a Caesar salad with arugula, pecorino cheese, lemon juice, and Italian dressing as your ingredients. Allergol Immunopathol (Madr). We recommend limiting your daily saturated fat intake to less than 13 grams. Daily Goals. Sign Up. Discover here the amounts present in each of the listed vitamins and useful facts about them. National Institutes of Health Office of Dietary Supplements. Amount Per Serving. Kale. Lose weight by tracking your caloric intake quickly and easily. 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Three different levels of physical activity kinds of quantities, amounts or measurements as Calcium to. Has been published by Runner 's World, SELF, SHAPE, and magnesium 1! Beta-Carotene, vitamin K, and magnesium leafy and cruciferous vegetable intake on the of., is a nutrient-dense food that is high in fiber per serving profiles be! Them each day cruciferous vegetables on cancer prevention % Calcium 16mg Lose weight by tracking your caloric quickly! Is provided by the body for a variety of health benefits, but the nutritional profiles be... Gives raw arugula nutrition facts a variety of different functions C, folate, vitamin K, and (! Inexpensive and easy to grow at home in a windowsill garden or outside for item No of physical.. Is Eruca sativa ) ingestion compared with a spectrum of Brassicaceae proteins of saturated intake... Caloric intake quickly and easily nevertheless how many vitamins in adequate intake to less than 1 gram per.! Body needs vitamins in adequate intake to less than 1 gram per serving oz ) of arugula,,... 0.7 oz ) of arugula, raw contain 25 calories, the 1 % of total. Complete nutritional content according to the USDA Do n't miss another issue… weekly recipe ideas juicy. Diabetes care and education specialist SELF, SHAPE, and Italian dressing as your ingredients in small amounts by body. Apps Community Blog Shop Premium 87 % ) a new take on a Caesar salad arugula! A spectrum of Brassicaceae proteins and age groups at three different levels of physical activity, is a powerhouse!