Arugula, raw Nutrition Facts

100 grams of Arugula, raw contain 3.65 grams of carbohydrates, 1.6 grams of fiber, 2.58 grams of protein, 27 milligrams of sodium, and 91.71 grams of water

Arugula, raw have 0 milligrams of Cholesterol and 0.66 grams of fat.

100 grams of Arugula, raw contain 25 calories, the 1% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin A (2,373 IU), Vitamin K (108.6 µg) or Vitamin B-9 (97 mg).

Nutrients in Arugula, raw

Energy

25 kcal

We need an average of 2,000 calories per day. 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs.

Carbohydrates

3.65 gr

100 grams of Arugula, raw contain the 1% of your total daily needs: 3.65 grams of carbohydrates.

Sugars

2.05 mg

100 grams of Arugula, raw contain 2.05 grams of sugars.

Dietary fiber

1.6 g

An average adults needs 25 grams of fiber per day. 100 grams of Arugula, raw have 1.6 gr of dietary fiber, the 6% of your total daily needs.

Sodium

27 mg

100 grams of Arugula, raw contain the 2% of your total daily needs: 27 milligrams of Sodium.

Water

91.71 g

100 grams of Arugula, raw contain 91.71 grams of water, the 91.7% of the total weight.

Protein

2.58 g

100 grams of Arugula, raw contain the 5% of your total daily needs: 2.58 grams of protein.
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How many vitamins in Arugula, raw

Your body needs vitamins in adequate intake to work properly. Nevertheless How many Vitamins in can I find in this food? Discover here the amounts present in each of the listed vitamins and useful facts about them.

The essential vitamins present in Arugula, raw are: Vitamin A (2,373 IU), Vitamin K (108.6 µg) and Vitamin B-9 (97 mg).

Vitamin A

2,373 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 2,373 IU of Vitamin A can be found on every 100 grams of Arugula, raw, the 79% of the total daily recommended Vitamin A intake.

Vitamin C

15.0 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Arugula, raw, you can find 15.0 milligrams of Vitamin C. It provides the 25% of the daily recommended value for the average adult.

Vitamin E

0.43 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Arugula, raw, you can find 0.43 milligrams of Vitamin E. It provides the 3% of the daily recommended value for the average adult.

Vitamin K

108.6 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Arugula, raw contains 108.6 micrograms of Vitamin K, that’s the 136% of the daily recommended value for an adult.

Vitamin B-1

0.04 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Arugula, raw contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.

Vitamin B-2

0.08 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Arugula, raw contains 0.08 milligrams of Vitamin B-2, that’s the 5% of the daily recommended value for an adult.

Vitamin B-3

0.3 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Arugula, raw contains 0.3 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.43 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Arugula, raw contains 0.43 milligrams of Vitamin B-5, that’s the 4% of the daily recommended value for an adult.

Vitamin B-9

97 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Arugula, raw contains 97 micrograms of Vitamin B-9, that’s the 24% of the daily recommended value for an adult.
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Minerals in Arugula, raw

Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day.

Potassium (369 mg), Calcium (160 mg) and Phosphorus (52 mg) are some of the minerals present in Arugula, raw.


Calcium

160 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 160 milligrams of calcium can be found on every 100 grams of Arugula, raw, the 16% of the total daily recommended calcium intake.

Iron

1.46 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Arugula, raw, you can find 1.46 milligrams of iron. It provides the 8% of the daily recommended value for the average adult.

Potassium

369 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Arugula, raw, you can find 369 milligrams of potassium. It provides the 8% of the daily recommended value for the average adult.

Magnesium

47 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Arugula, raw contains 47 milligrams of magnesium, that’s the 12% of the daily recommended value for one person.

Phosphorus

52 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Arugula, raw contains 52 milligrams of phosphorus, that’s the 5% of the daily recommended value for one person.

Sodium

27 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Arugula, raw, you can find 27 milligrams of sodium. It provides the 2% of the daily recommended value for the average adult.

Zinc

0.47 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.47 milligrams of zinc can be found on every 100 grams of Arugula, raw, the 3% of the total daily recommended zinc intake.

Copper

0.07 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Arugula, raw, you can find 0.07 milligrams of copper. It provides the 4% of the daily recommended value for the average adult.

Manganese

0.32 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Arugula, raw contains 0.32 milligrams of manganese, that’s the 16% of the daily recommended value for an adult.

Selenium

0.3 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Arugula, raw contains 0.3 micrograms of selenium, that’s the 0% of the daily recommended value for an adult.
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Calories in Arugula, raw

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Arugula, raw have 25 calories, the 1% of your total daily calorie needs.

Calories

25 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.66 g

100 grams of Arugula, raw have 0.66 gr of total fat, the 1% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.08 g

100 grams of Arugula, raw contain 0.08 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.04 g

Polyunsaturated fatty acids

0.31 g

Data Facts Table of Arugula, raw

  per 100gr Daily value
NUTRIENTS
Energy 25 kcal 1 %
Total fat 0.66 g 1 %
Carbohydrates 3.65 gr 1 %
Cholesterol 0 mg 0 %
Sodium 27 mg 2 %
Water 91.71 mg 91.7 %
Protein 2.58 g 5 %
VITAMINS
Vitamin A   2,373 IU 79 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 15.0 mg 25 %
Vitamin D - -
Vitamin E 0.43 mg 3 %
Vitamin K   108.6 mg 136 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.08 mg 5 %
Vitamin B-3 0.3 mg 2 %
Vitamin B-5 0.43 mg 4 %
Vitamin B-9 97 mg 24 %
MINERALS
Calcium 160 mg 16 %
Iron 1.46 mg 8 %
Potassium 369 mg 8 %
Phosphorus 52 mg 5 %
Sodium 27 mg 2 %
Zinc 0.47 mg 3 %
Copper 0.07 mg 4 %
Fluorine - -
Manganese 0.32 mg 16 %
Selenium 0.3 µg 0 %