Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Arugula |
|---|---|
Macronutrients | |
| Calorieskcal | 251% DV |
| Proteing | 2.585% DV |
| Total fatg | 0.661% DV |
| Carbohydrateg | 3.651% DV |
| Fibreg | 1.66% DV |
| Total sugarsg | 2.05 |
| Waterg | 91.7 |
Fats | |
| Saturated fatg | 0.0860% DV |
| Monounsaturated fatg | 0.049 |
| Polyunsaturated fatg | 0.319 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.13 |
Vitamins | |
| Vitamin Aµg | 11913% DV |
| Vitamin Cmg | 1517% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.433% DV |
| Vitamin Kµg | 10990% DV |
| Thiamin (B1)mg | 0.0444% DV |
| Riboflavin (B2)mg | 0.0867% DV |
| Niacin (B3)mg | 0.3052% DV |
| Pantothenic acid (B5)mg | 0.4379% DV |
| Vitamin B6mg | 0.0734% DV |
| Folateµg | 9724% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 15.33% DV |
Minerals | |
| Calciummg | 16012% DV |
| Ironmg | 1.468% DV |
| Magnesiummg | 4711% DV |
| Phosphorusmg | 524% DV |
| Potassiummg | 3698% DV |
| Sodiummg | 271% DV |
| Zincmg | 0.474% DV |
| Coppermg | 0.0768% DV |
| Manganesemg | 0.32114% DV |
| Seleniumµg | 0.31% DV |
Other | |
| Beta-caroteneµg | 1424 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 3555 |
| Caffeinemg | 0 |
| Ashg | 1.4 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Arugula |
|---|---|
| Dietary nitrateInorganic anion | Primary |
| GlucosinolatesGlucosinolate | Notable |
| LuteinXanthophyll carotenoid | Present |
| SulforaphaneIsothiocyanate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Arugula |
|---|---|
| Circulation | Yes |
| Heart Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.