Arugula Nutrition Facts

Overview of Arugula Nutrition

Scientific Name: Eruca vesicaria

Order: Brassicales

Family: Brassicaceae

Arugula (Eruca versicaria), also known as rocket or roquette, is a vegetable characterized by its green leaves. Sometimes, Eruca sativa is used as a botanic name, but many researchers consider this name to be a synonym of Eruca versicaria. Arugula has a slightly spicy flavor that is an acquired taste. It is a popular ingredient in Italian, Moroccan, and Portuguese cuisines. Arugula has high amounts of vitamin K/phylloquinone (136% daily value [DV]) which is beneficial for bone health and normal blood clotting, i.e., it helps wounds heal faster. Arugula is also rich in vitamin C (25% DV) which aids the immune system. Vitamin C is an antioxidant that may help reduce the risk of chronic diseases like heart disease. It also makes collagen which is important for skin health. Arugula has generous amounts of vitamin A (47% DV) which supports healthy vision and the immune system. Vitamin A also plays a role in the reproductive system. The folate (24% DV) in arugula is necessary for amino acid metabolism and preventing neural tube defects. Folate is also very advantageous during pregnancy. Arugula also contains calcium (16% DV) which supports bone health and muscle/nerve function.

Calories

Name	Amount	% Daily Value
Calories	25 kcal	1%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	3.65 g	1%
Dietary Fiber	1.60 g	6%
Sugars	2.05 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.66 g	1%
Saturated Fat	0.09 g	0%
Monounsaturated Fat	0.05 g
Polyunsaturated Fat, total	0.32 g
18:2 n-6 (LA), Omega-6	0.13 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.17 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	2.58 g	5%
Tryptophan	- g
Threonine	- g
Isoleucine	- g
Leucine	- g
Lysine	- g
Methionine	- g
Cystine	- g
Phenylalanine	- g
Tyrosine	- g
Valine	- g
Arginine	- g
Histidine	- g
Alanine	- g
Aspartic Acid	- g
Glutamic Acid	- g
Glycine	- g
Proline	- g
Serine	- g

Vitamins

Name	Amount	% Daily Value
Vitamin C	15.00 mg	25%
Thiamin	0.04 mg	3%
Riboflavin	0.09 mg	5%
Niacin	0.31 mg	2%
Pantothenic Acid	0.44 mg	4%
Vitamin B6	0.07 mg	4%
Folate, total	97.00 mg	24%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	97.00 mcg
Choline	15.30 mg
Betaine	0.10 mg
Vitamin B12	0.00 mcg	0%
Vitamin A, total	2373.00 IU	47%
Retinol Acitiviy Equivalent	119.00 mcg
Retinol	0.00 mcg
Beta-Carotene	1424.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopene	0.00 mcg
Lutein and Zeaxanthin	3555.00 mcg
Vitamin E, total	0.64 IU	2%
Alpha-Tocopherol	0.43 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Vitamin D	- IU	0%
Vitamin K (phylloquinone)	108.60 mcg	136%
Biotin	- mcg	-

Minerals

Name	Amount	% Daily Value
Calcium	160.00 mg	16%
Iron	1.46 mg	8%
Magnesium	47.00 mg	12%
Phosphorus	52.00 mg	5%
Potassium	369.00 mg	11%
Sodium	27.00 mg	1%
Zinc	0.47 mg	3%
Copper	0.08 mg	4%
Manganese	0.32 mg	16%
Selenium	0.30 mcg	0%
Iodine	- mcg	-
Chromium	- mcg	-
Molybdenum	- mcg	-
Chloride	- mg	-
Fluoride	- mg

Flavonoids

Name	Amount
Anthocyanidins
Cyanidin	0.00 mg
Flavones
Apigenin	0.00 mg
Luteolin	0.00 mg
Flavonols
Isorhamnetin	4.30 mg
Kaempferol	34.90 mg
Quercetin	7.90 mg

Others

Name	Amount
Water	91.71 g
Ash	1.40 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.