Arugula Nutrition Facts

Overview of Arugula Nutrition

Scientific Name: Eruca vesicaria

Order: Brassicales

Family: Brassicaceae

In brief arugula has: vitamin C (15.00 mg | 17% DV) folate (97.00 mcg | 24% DV) vitamin K (108.60 mcg | 91% DV) calcium (160.00 mg | 12% DV) magnesium (47.00 mg | 11% DV) manganese (0.32 mg | 14% DV) 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. In America, it is often added to salads. Arugula has high amounts of vitamin K/phylloquinone (91% 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 (17% 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. Vitamin A (13% DV) is present in arugula as well. This vitamin is crucial for eye health. 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 (12% DV) which supports bone health and muscle/nerve function. This vegetable has magnesium and manganese at amounts of 11% DV and 14% DV, respectively. Magnesium has been found to play a role in muscle and nerve function, while manganese is thought to be an antioxidant.

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 Can antioxidant and for immune health and making collagen	15.00 mg	17%
Thiaminfor amino acid, glucose, and lipid metabolism	0.04 mg	3%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.09 mg	7%
Niacinfor digestive and skin health and nerve function	0.31 mg	2%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.44 mg	9%
Vitamin B6for brain development, immune health, and protein metabolism	0.07 mg	4%
Folate, totalfor amino acid metabolism and preventing neural tube defects	97.00 mcg	24%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	97.00 mcg
Cholinefor brain health and nerve function	15.30 mg	3%
Betainefor metabolizing an amino acid called homocysteine	0.10 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	118.66 mcg	13%
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
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	3555.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.43 mg	3%
Alpha-Tocopherol	0.43 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	- mcg	-
Vitamin K (phylloquinone)for bone health and normal blood clotting	108.60 mcg	91%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	160.00 mg	12%
Ironfor carrying oxygen to cells and muscles	1.46 mg	8%
Magnesiumfor bone and heart health and muscle/nerve function	47.00 mg	11%
Phosphorusfor bone health and helping the body store and use energy	52.00 mg	4%
Potassiumfor carbohydrate metabolism and muscle/nerve function	369.00 mg	8%
Sodiumfor muscle/nerve function	27.00 mg	1%
Zincan antioxidant and for immune health	0.47 mg	4%
Copperfor iron absorption and blood vessel, bone, and immune health	0.08 mg	9%
Manganesean antioxidant	0.32 mg	14%
Seleniuman antioxidant and for reproductive health and thyroid function	0.30 mcg	1%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

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/.