Rocket Salad (ssp.) · Eruca vesicaria ssp. sativa
Arugula, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Arugula, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 71/100
How many beneficial nutrients Arugula, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Arugula, raw come from — the split across carbs, fat & protein.
47% from carbs
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Carbs 47%3.7 g per serving
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Fat 19%0.7 g per serving
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Protein 33%2.6 g per serving
What Arugula, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.7 g | |
| Dietary Fiber | 1.6 g | |
| Total Sugars | 2.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.7 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.3 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 170.0 mg | — |
| Omega-6 Fatty Acids | 130.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 72.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 46.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 130.0 mg | — |
| Arachidonic Acid | 2.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 119.0 mcg | |
| Vitamin C | 15.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.4 mg | |
| Vitamin K | 108.6 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 97.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg | |
| Choline | 15.3 mg | |
| Betaine | 0.1 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 160.0 mg | |
| Iron | 1.5 mg | |
| Magnesium | 47.0 mg | |
| Phosphorus | 52.0 mg | |
| Potassium | 369.0 mg | |
| Sodium | 27.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Arugula, raw
Arugula — rocket — is the peppery, slightly mustard-flavored salad leaf that adds a grown-up bite to salads, pizzas and sandwiches. Younger leaves are mild and nutty; older ones turn sharper and more pungent, a flavor that pairs beautifully with rich foods like parmesan and cured meats.
It's a leafy green in the cabbage family, so for its almost negligible calories it offers vitamin K, vitamin A, folate, calcium and the characteristic sulfur compounds of that family. Like other tender greens it's mostly water, but nutrient-dense for its weight.
Best used raw or wilted in at the last moment, arugula brings a distinctive peppery lift that turns a plain salad or a finished pizza into something with real character.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Arugula, raw?
There are 25 calories in 100 g of Arugula, raw, or about 1 calories in 1 leaf (2 g).
How much protein is in Arugula, raw?
Arugula, raw contains 2.6 g of protein per 100 g.
How many carbs are in Arugula, raw?
Arugula, raw has 3.7 g of carbohydrates per 100 g.
How much fat is in Arugula, raw?
Arugula, raw provides 0.7 g of total fat per 100 g.
What is Arugula, raw a good source of?
Arugula, raw is an excellent source of Vitamin K (91% DV) and Folate (B9) (24% DV) and a good source of Vitamin C, Manganese, Vitamin A (RAE), Calcium and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
