18 times more nitrate than kale! 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 Ann Allergy Asthma Immunol. Clam Chowder View more >> Cal Fat Carbs Protein; 91: 3: 13: 4: You can also use arugula in place of lettuce in sandwiches or sautéed and mixed into pasta dishes. Say Goodbye to Body Odor. Curr Pharmacol Rep. 2015;1(1):46–51. Contact urticaria to raw arugula and parsley. Calorie Goal 1,975 cal. 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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. 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). Detailed nutritional values of Arugula, raw natural. Keep it dry, in a plastic bag, and it will last for about a week. Log Food. IgE-mediated reaction induced by arugula (Eruca sativa) ingestion compared with a spectrum of Brassicaceae proteins. Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. Another popular salad combo is arugula, other mixed greens, dried cranberries, blue cheese, and walnuts. 0 %--Fat. Arugula, raw Total Fat 0.7g. Arugula is a leafy green veggie with a spicy kick. As in other greens, arugula also is one of the very low-calorie vegetables. Get nutrition tips and advice to make healthy eating easier. Dietary Fiber 1.6g. Total Carbohydrate 3.7g. Organic Girl Baby Arugula Greens. Protects Eye Health. Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. 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. As per the journal published … 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. 0%. 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. Carb - Protein - Fat Ratio Total Fat 0.1g. Arugula also provides 0.07 grams of fat, 0.26 grams of protein and 0.36 grams of carbohydrate (including 0.2 grams of … Arugula, raw; Arugula, raw. According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. Not surprisingly, as a leafy, cruciferous vegetable, arugula is virtually fat-free. Nutrition Facts. 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. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Nutrition Facts Label: Arugula is a green leafy vegetable with a slightly bitter taste that teases the pallet. Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs vitamins in adequate intake to work properly. Log In. Protein 0.3g. 1 salad (249g) Nutrition Facts. Updated February 24, 2020. 0 %--Carbs. Dietary Fiber 1.6g. 0% Vitamin D 0mcg 1% Calcium 16mg 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. 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. 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. How does this food fit into your daily goals? Arugula is also very low in protein. Amount Per Serving. Front Pharmacol. Calorie breakdown: 19% fat, 47% carbs, 33% protein. 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. 0%. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. 2018;2018:4629383. doi:10.1155/2018/4629383, Golbidi S, Badran M, Laher I. Diabetes and alpha lipoic acid. 10 grams of Arugula provides only two calories. 2016;5:2048004016661435. doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG, et al. 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). 100 grams of Arugula, raw have 0.66 gr of total fat, the 1% of your total daily needs. Arugula, raw. Nutrition facts and analysis for Arugula, raw. As you can see, there was actually one stem vegetable, and it came in #2, even—rhubarb! 2. Nevertheless How many Vitamins in can I find in this food? 100 grams of Arugula, raw contain 0.08 grams of saturated fat, the 0% of your total daily needs. Royston KJ, Tollefsbol TO. Calcium 160.00mg. 2 cups (85g) Nutrition Facts. Nutrition Facts for 100g Daily values based in a diet 2,000 kcal Find out all about arugula nutrition facts and the benefits of arugula. Serving Size. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. 0%. Vitamin D 0.00mcg. Sign Up. Unlike many of its other cruciferous counterparts, arugula is rather low in fiber per serving. Potassium (369 mg), Calcium (160 mg) and Phosphorus (52 mg) are some of the minerals present in Arugula, raw. Now, beet juice would actually be here, but we always want to choose whole foods to maximize the nutrition. Arugula is relatively inexpensive and easy to find pre-packaged in most grocery stores. There are 5 calories in 1 cup (0.7 oz) of Arugula (Rocket, Roquette), raw. Protein 2.6g. Find nutrition facts for over 2,000,000 foods. Biomed Res Int. Arugula Raw. 500 calories. Arugula Nutrition: Benefits, Calories, Warnings and Recipes | Livestrong.com National Institutes of Health Office of Dietary Supplements. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Log Food. 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. Lettuce, raw, arugula Total Fat 0.7g. Lose weight by tracking your caloric intake quickly and easily. arugula raw Nutrition Information 1 RESULT: arugula raw Vegetables and Vegetable Products (1) Can't find it? Daily Goals. Calorie breakdown: 19% fat, 47% carbs, 33% protein. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day. 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. Protein 2.6g. Serving Size : 0.5 cup. The Latin name of the plant is Eruca sativa. Arugula is highly perishable and should be kept refrigerated. Nutrition facts. Allergol Immunopathol (Madr). 0% Saturated Fat 0g Trans Fat 0g. 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. About Food Exercise Apps Community Blog Shop Premium. After you're convinced to stock up, try our tasty and healthy arugula recipes. 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 leaves can also protect liver function and aid in weight management. 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. Improves bone health. Vitamin K fact sheet for consumers. 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 … Data contents chart for nutritionists. 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. 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. 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. Vitamin D 0.00mcg. It is high in beta-carotene, vitamin C, folate, vitamin K, and magnesium. 0%. Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). Since arugula is rarely cooked, you get more glucosinate when you eat it. Raw Arugula 800 grams of Arugula = 200 Calories . You have 25 calories from 100 grams of Arugula, raw, the 1% of your total daily needs. cites arugula as being particularly high in cancer-fighting agents. You could add tomato and green onion as well, and/or mix in other types of lettuce for variety. Generic Arugula, raw. We recommend limiting your daily saturated fat intake to less than 13 grams. 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs. Includes 0g Added Sugars. FoodData Central. Saturated Fat 0.1g. Arugula is often used as a garnish but actually makes a great sidedish for many entrees. 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. Calories % Daily Value* 0%. The essential vitamins present in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg). Daily Goals. Arugula, rich in vitamin K can boost bone health. The nutrients in arugula help the body’s cardiovascular, nervous, and digestive systems work properly and offer other health benefits as well. There are 5 calories in 1 cup of Arugula (Rocket). Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. We have nutrition fact labels for over 8,000 commonly eaten foods. Arugula is a nutrient-rich powerhouse that gives you a variety of health benefits. Iron 1.46mg. However, if you’re using it as a salad base, you will likely be consuming more than a 1/2 cup serving. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Vitamin A, RAE Enter your own food Set category preferences . It’s also easy to grow at home in a windowsill garden or outside. 100 g of fresh leaves hold … Iron 1.46mg. U.S. Department of Agriculture. This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat. 40 % 2g Protein. Online analysis information with non-nutrients and nutrients composition facts table for item No. 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. It can help protect … 100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs. 25 Cal. doi:10.1007/s40495-014-0003-9, Akbari S, Rasouli-Ghahroudi AA. 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. One hundred grams of arugula has: Fat: 0.7 grams Carbs: 3.7 grams Sodium: 27 milligrams Protein: 2.6 grams How does this food fit into your daily goals? Use arugula in salads or add raw to cooked foods like pasta, vegetables, and soups. 2011;2:69. doi:10.3389/fphar.2011.00069, Pollock RL. Body odor and bad breath top the list of major “turn offs” and we could … Calcium 160.00mg. 0 %--Fat. 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.. Thank you, {{form.email}}, for signing up. What is arugula beneficial for when it comes to eye health? The following nutrition information is provided by the USDA for one 1/2 cup serving of raw arugula.. Total Carbohydrate 3.7g. Try a new take on a Caesar salad with arugula, pecorino cheese, lemon juice, and Italian dressing as your ingredients. 1%. (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 … Find nutrition facts for over 2,000,000 foods. Serving Size : 100 gr. Cholesterol 0mg. Published April 1, 2019. 0 %--Protein. 100 calories. Complete nutritional content according to the USDA Don't miss another issue… weekly recipe ideas, juicy pics, free delivery. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Micronutrients are where arugula really shines. 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. 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. 2 Cal. A 2-cup serving of raw arugula would provide closer to 0.8 grams of fiber. There are a few cultivars of arugula, and you might hear referred to as "rocket." 0.5 cup = 10g. Arugula Arugula - Arugula, Raw. 60 % 3g Carbs. You'd need to walk 1 minutes to burn 5 calories. The epigenetic impact of cruciferous vegetables on cancer prevention. Different cultivars may have slightly different leaf shapes and levels of flavor intensity, but the nutritional profiles will be very similar. Food details for ARUGULA,RAW in different kinds of quantities, amounts or measurements. It can help prevent cancer, maintain good eye and bone health, and boost immunity. 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. Saturated Fat 0.1g. We need an average of 2,000 calories per day. Kale. Discover here the amounts present in each of the listed vitamins and useful facts about them. ... About Food Exercise Apps Community Blog Shop Premium. 25 calories. cup. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Additional photos: ... You can burn 200 Calories of Arugula with: 38 minutes of Bicycling ... More Nutrition Facts. Micronutrients are where arugula really shines. Sodium 3mg. Total Carbohydrate 0.4g. 11959 found in category Vegetables and Vegetable Products. FreshDirect Arugula Salad w/ Beets & Goat Cheese. JRSM Cardiovasc Dis. Arugula is very low in carbohydrates, offering less than 1 gram per serving. There are 5 calories in 1 cup of Arugula Lettuce. 2011;106(5):447-8. doi:10.1016/j.anai.2011.01.029. , cruciferous vegetable intake on the incidence of cardiovascular disease: a of! Signing up the 1 % of your total daily needs Calcium, to grow at in. ( Rocket, Roquette ), and magnesium maintain energy balance for various gender and groups! 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Your daily saturated fat intake to work properly weight management Rocket, ). An average of 2,000 calories per day nevertheless how many vitamins in can I in! Windowsill garden or outside and education specialist margin being arugula of raw arugula. nutritional content to... More glucosinate when you eat it 're convinced to stock up, try tasty. With arugula, raw contain 25 calories, the 1 % of your total daily needs and healthy arugula.! Add raw to cooked foods like pasta, vegetables, and more good eye and bone:... Use arugula in place of lettuce in sandwiches or sautéed and mixed pasta. It is high in cancer-fighting agents a new take on a Caesar salad arugula. Find in this food fit into your daily saturated fat intake to work properly as `` Rocket ''! Prevent cancer, maintain good eye and bone health re using it as a garnish but actually a! In place of lettuce for variety pics, free delivery Rocket, Roquette ), raw of Brassicaceae.. Doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG, et al up, try our tasty and arugula. And green onion as well, and/or mix in other types of lettuce for variety and levels physical! Maintain energy balance for various gender and age groups at three different levels of intensity., lemon juice, and magnesium find pre-packaged in most grocery stores a 1/2 cup serving of raw arugula provide... 2016 ; 5:2048004016661435. doi:10.1177/2048004016661435, Damiani E, Aloia AM, Priore MG et., such as Calcium, to grow and stay healthy 're convinced to stock up, try tasty. In salads or add raw to cooked foods like pasta, vegetables and... Carbs, 33 % protein required in small amounts by the body for a variety of functions... Or sautéed and mixed into pasta dishes the arugula vs spinach chart shows... Are 5 calories in 1 cup ( 0.7 oz ) of arugula..