Arugula
Categories
| Macros | per 100 g |
|---|---|
| Calories | 22 kcal |
| Protein | 3.3 g |
| Fat | 0.4 g |
| Carbs | 2.5 g |
Arugula is a peppery leafy green eaten raw, most commonly tossed into salads, layered on pizzas, or used as a base for grain bowls and pasta dishes. Per 100 g, raw arugula provides just 22 kcal, 3.3 g of protein, 0.4 g of fat, 2.5 g of carbohydrates and 2.4 g of dietary fibre — a notably high protein-to-calorie ratio for a leafy vegetable. It is a meaningful source of potassium (369 mg per 100 g) and calcium (214 mg per 100 g), alongside vitamin A (419.2 mcg), folate (130.6 mcg) and vitamin K (108.6 mcg). No glycemic index value is established for arugula. It is compatible with vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in arugula?
Raw arugula contains 22 kcal per 100 g, making it one of the lower-calorie leafy greens available. A typical salad portion of around 40 g comes in at roughly 9 kcal.
How much vitamin K is in arugula?
Arugula contains 108.6 mcg of vitamin K per 100 g, which is a substantial amount relative to its serving size. Even a modest 40 g portion delivers around 43 mcg of vitamin K.
Is arugula keto-friendly?
Yes, arugula is well suited to a keto diet. With only 2.5 g of carbohydrates and 2.4 g of fibre per 100 g, its net carb content is minimal at around 0.1 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 21.8 kcal |
| Protein | 3.3 g |
| Fat | 0.40 g |
| Carbs | 2.5 g |
| Sugars | 2.0 g |
| Fiber | 2.4 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.086 g |
| Monounsaturated | 0.049 g |
| Polyunsaturated | 0.32 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 214 mg |
| Iron | 1.6 mg |
| Magnesium | 47.0 mg |
| Phosphorus | 52.0 mg |
| Potassium | 369 mg |
| Sodium | 31.0 mg |
| Zinc | 0.40 mg |
| Copper | 0.30 mg |
| Manganese | 0.41 mg |
| Selenium | 0.80 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 419 mcg |
| Retinol | 0 mcg |
| Vitamin C | 24.7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.43 mg |
| Vitamin K | 109 mcg |
| Thiamin (B1) | 0.044 mg |
| Riboflavin (B2) | 0.086 mg |
| Niacin (B3) | 0.70 mg |
| Pantothenic acid (B5) | 0.44 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 131 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 15.3 mg |
