Arugula Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-09-28

Written and reviewed by the NatureClaim Team




Arugula


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. 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 C 15.00 mg 17%
Thiamin 0.04 mg 3%
Riboflavin 0.09 mg 7%
Niacin 0.31 mg 2%
Pantothenic Acid 0.44 mg 9%
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 3%
Betaine 0.10 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 3555.00 mcg
Vitamin E, total 0.43 mg 3%
  • Alpha-Tocopherol
0.43 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D - mcg -
Vitamin K (phylloquinone) 108.60 mcg 91%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 160.00 mg 12%
Iron 1.46 mg 8%
Magnesium 47.00 mg 11%
Phosphorus 52.00 mg 4%
Potassium 369.00 mg 8%
Sodium 27.00 mg 1%
Zinc 0.47 mg 4%
Copper 0.08 mg 9%
Manganese 0.32 mg 14%
Selenium 0.30 mcg 1%
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/.