Arugula
Arugula, raw
Nutrition Facts & Macros
| Amount Per Serving | Per 2 cup (40g) | |
|---|---|---|
| Calories 10 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Monounsaturated Fat 0g | ||
| Polyunsaturated (PUFA) 0.1g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 11mg | 0% | |
| Total Carbohydrate 1g | 1% | |
| Dietary Fiber 1g | 2% | |
| Sugar 1g | ||
| Alcohol 0g | ||
| Protein 1g | 1% | |
| Vitamin C 6mg | 7% | |
| Vitamin D 0IU | 0% | |
| Iron 0.6mg | 3% | |
| Calcium 64mg | 5% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0mg | 2% | |
| Vitamin K 43mcg | 43% | |
| Vitamin E 0.2mg | 1% | |
| Vitamin A 949IU | 19% | |
| Folate 39mcg | 10% | |
| Potassium 148mg | 3% | |
| Magnesium 19mg | 4% | |
| Zinc 0.2mg | 2% | |
| Niacin 0.1mg | 1% | |
| Riboflavin 0mg | 3% | |
| Thiamin 0mg | 1% | |
| Phosphorus 21mg | 2% | |
| Selenium 0mcg | 0% | |
| Manganese 0.1mg | 6% | |
| Copper 0mg | 3% | |
| Choline 6mg | 1% | |
| Pantothenic acid 0.2mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 2 cup (40g)
| Ash | 0.6g | |
|---|---|---|
| Water | 36.7g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 42kJ | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 47.6mcg | |
| Carotene, beta | 569.6mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 1422mcg | |
| Folic acid | 0mcg | |
| Folate, food | 38.8mcg | |
| Folate, DFE | 38.8mcg | |
| Betaine | 0mg | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Arugula FAQ
Table of Contents
- Is arugula low fodmap?
- Is arugula high in calcium?
- Is arugula low oxalate?
- Is arugula high histamine?
- Is arugula high in purines?
- Is arugula high in Vitamin K?
- Is arugula gluten-free?
- Is arugula high in potassium?
- Does arugula increase testosterone?
- Is arugula high in iron?
- Is arugula keto?
- Is arugula high in fiber?
Is arugula low fodmap?
Yes, arugula is considered to be low in FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that some people may have trouble digesting, and thus arugula can be a suitable choice for those following a low-FODMAP diet.
Is arugula high in calcium?
While arugula contains calcium, we wouldn’t classify it as “high” in calcium. A cup of raw arugula contains about 30 milligrams of calcium, which is around 3% of the daily recommended intake for adults, depending on age and sex.
Is arugula low oxalate?
Yes, arugula contains relatively less oxalate compared to other leafy greens. Oxalates are naturally occurring substances found in a wide variety of foods, and high levels can contribute to kidney stones in susceptible people. Thus, arugula can be a good choice for those attempting to reduce oxalate intake.
Is arugula high histamine?
No, arugula is not high in histamine. Histamine is a naturally occurring substance that your body produces, but it’s also found in certain foods. Some people may need to manage dietary histamines due to histamine intolerance or related issues, but arugula should not create problems from a histamine standpoint.
Is arugula high in purines?
No, arugula is not high in purines. It contains small amounts of purines, but far less than high-purine foods such as organ meats or certain types of seafood. For those concerned with purine intake, due to conditions like gout, arugula is generally considered safe to include in a low-purine diet.
Is arugula high in Vitamin K?
Yes, arugula is indeed high in Vitamin K. A single cup of raw arugula contains about 22.5 micrograms of Vitamin K, which is about 28% of the recommended daily intake for women and 19% for men.
Is arugula gluten-free?
Yes, arugula is a gluten-free food. It is a type of leafy green vegetable and does not contain wheat, rye, or barley, which are the grains that include gluten proteins. However, if it is processed or packaged in a facility that also processes wheat, there is a risk of cross-contamination, so those with severe gluten sensitivities or celiac disease should look for certified gluten-free labels.
Is arugula high in potassium?
No, arugula is not particularly high in potassium. A one-cup serving of raw arugula contains approximately 74 mg of potassium. This makes up just over 1% of the daily recommended intake of 4700 mg for most adults. So while arugula does contribute to your overall potassium intake, it is not a significant source.
Does arugula increase testosterone?
While arugula has not been specifically linked to increases in testosterone, it is rich in dietary nitrates, which can promote overall health. It’s important to note that a balanced diet and lifestyle overall contribute to hormonal balance more than consuming high quantities of a specific food.
Is arugula high in iron?
Yes, arugula contains approximately 0.8 mg of iron per 3.5 ounces (100 grams), which is about 10% of the recommended daily intake for men and post-menopausal women, and about 5% of the recommended daily intake for pre-menopausal women.
Is arugula keto?
Yes, arugula is suitable for a ketogenic diet. It has a low carbohydrate content, with only about 3.7 grams per 3.5 ounces (100 grams), most of which is fiber and not net carbohydrates (total carbohydrates minus fiber). This makes it very low in net carbs, fitting well within the keto guideline of consuming fewer than 50 grams of net carbs per day.
Is arugula high in fiber?
Arugula contains a moderate amount of fiber. A 3.5 ounces (100 grams) portion of arugula contains around 1.6 grams of fiber, which is about 6.4% of the recommended daily intake for women and about 4.3% of the recommended daily intake for men.