Vegetables

Nutrition Facts Arugula

Arugula nutrition facts

Arugula is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber, potassium, calcium, and magnesium. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories31
Protein1.6g
Carbs5.4g
Fat0.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 31 kcal
Protein 1.65 g
Total Fat 0.33 g
Carbohydrates 5.37 g
Fiber 2.28 g
Total Sugars Not reported
Sodium 87 mg

Nutrients

Full nutrient profile

Proximates
Water 90.94 g
Energy (Atwater General Factors) 30.99 kcal
Energy (Atwater Specific Factors) 25.91 kcal
Nitrogen 0.26 g
Protein 1.65 g
Total lipid (fat) 0.33 g
Ash 1.72 g
Carbohydrates
Carbohydrate, by difference 5.37 g
Fiber, total dietary 2.28 g
Minerals
Calcium, Ca 203.7 mg
Iron, Fe 1.39 mg
Magnesium, Mg 42.65 mg
Phosphorus, P 51.19 mg
Potassium, K 406.8 mg
Sodium, Na 86.93 mg
Zinc, Zn 0.35 mg
Copper, Cu 0.08 mg
Manganese, Mn 0.51 mg
Vitamins and other components
Vitamin C, total ascorbic acid 101.4 mg
Folate, total 149.2 ug

Interesting fact

Cutting and cooking change crucifer chemistry

Breaking plant cells brings glucosinolates together with myrosinase, allowing isothiocyanates such as sulforaphane to form. Prolonged high heat can inactivate the enzyme; lightly cooking or adding a little raw mustard after cooking can preserve or restore myrosinase activity.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.