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