Know what’s on your plate
Arugula
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 25 kcal —
- Protein 2.6 g 5%
- Carbohydrate 2.1 g 1%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 0%
- Fibre 1.6 g 6%
- Sugars 2.1 g —
- Sodium 27 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 119 µg 13%
- Vitamin C 15 mg 17%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 3%
- Vitamin K 109 µg 90%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.31 mg 2%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 97 µg 24%
- Vitamin B12 0 µg 0%
- Choline 15.3 mg 3%
Minerals
- Calcium 160 mg 12%
- Iron 1.5 mg 8%
- Magnesium 47 mg 11%
- Phosphorus 52 mg 4%
- Potassium 369 mg 8%
- Zinc 0.47 mg 4%
- Copper 0.08 mg 8%
- Manganese 0.32 mg 14%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 25 | 2.6 g | 2.1 g | 0.7 g |
| 1 × leaf | 2 g | 1 | 0.1 g | 0 g | 0 g |
| 1 × cup | 10 g | 3 | 0.3 g | 0.2 g | 0.1 g |
| 2 × leaf | 4 g | 1 | 0.1 g | 0.1 g | 0 g |
| ½ × leaf | 1 g | 0 | 0 g | 0 g | 0 g |
| 3 × leaf | 6 g | 2 | 0.2 g | 0.1 g | 0 g |
| 4 × leaf | 8 g | 2 | 0.2 g | 0.2 g | 0.1 g |
Similar foods
Questions about Arugula
Is arugula the same as rocket?
Yes. Arugula is the name commonly used in North America, while rocket is the usual British term for the same peppery salad leaf.
How do you stop arugula going soggy in a salad?
Wash it only if needed, dry it thoroughly in a salad spinner or with a clean tea towel, and add dressing just before serving. Wet leaves dilute the dressing and wilt quickly.
Can you cook arugula, or is it only for salads?
You can cook it briefly: stir a handful through hot pasta or risotto just before serving, or wilt it in a pan for about a minute. Long cooking makes the leaves limp and dulls their peppery bite.
What goes well with arugula?
Its peppery leaves cut through rich or creamy foods. Try them with pear and blue cheese, tomato and mozzarella, roasted beetroot, or on a pizza after it comes out of the oven.
How should you store arugula?
Keep it unwashed in the fridge in a loosely closed bag or container, with a dry piece of kitchen paper to absorb moisture. Use it while the leaves are crisp; discard any that are slimy or smell unpleasant.
Can you freeze arugula?
Freezing makes the leaves limp, so thawed arugula is not suitable for salads. If you have a surplus, blend it into pesto or stir it into soup, then freeze that prepared dish instead.
Can you eat arugula raw?
Yes. Rinse the leaves under clean running water and dry them before using; raw arugula is often served in salads, sandwiches and as a finishing leaf on pizza.
What does arugula taste like, and why is it peppery?
It has a fresh, peppery, slightly mustard-like taste. The bite comes from naturally occurring mustard-oil compounds shared with related plants such as mustard and radish.
Is arugula nutritious?
A typical small handful of 20 g provides 21.7 µg of vitamin K and 3 mg of vitamin C. It is a source of vitamin C, and vitamin K is particularly prominent.
Source: USDA FoodData Central 169387 · per 100 g · carbohydrate per EU label, fibre excluded
