Arugula, raw
Arugula, raw is a vegetable, providing just 25.0 calories per 100g. It is an excellent source of Vitamin A (RAE) and Vitamin K1, providing 264% and 90% of the Daily Value respectively. This vegetable is virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 65 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 65 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 91.7 | g | — | 2% |
| Calories SR | 25.0 | kcal | — | — |
| Energy (kJ) SR | 105 | kj | — | — |
| Protein SR | 2.6 | g | — | 5% |
| Total Fat SR | 0.66 | g | — | — |
| Carbohydrate SR | 3.6 | g | — | 3% |
| Fiber SR | 1.6 | g | — | 4% |
| Total Sugars SR | 2.0 | g | — | — |
| Ash SR | 1.4 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 160 | mg | — | 16% |
| Iron SR | 1.5 | mg | — | 18% |
| Magnesium SR | 47.0 | mg | — | 12% |
| Phosphorus SR | 52.0 | mg | — | 7% |
| Potassium SR | 369 | mg | — | 11% |
| Sodium SR | 27.0 | mg | — | 2% |
| Zinc SR | 0.47 | mg | — | 4% |
| Copper SR | 0.08 | mg | — | 8% |
| Manganese SR | 0.32 | mg | — | 14% |
| Selenium SR | 0.30 | µg | — | 0% |
Vitamins 25
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 2,373 | µg | — | 264% |
| Vitamin A (IU) SR | 119 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 1,424 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 3,555 | µg | — | — |
| Vitamin C SR | 15.0 | mg | — | 17% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.43 | mg | — | 3% |
| Vitamin K1 SR | 109 | µg | — | 90% |
| Thiamin (B1) SR | 0.04 | mg | — | 4% |
| Riboflavin (B2) SR | 0.09 | mg | — | 7% |
| Niacin (B3) SR | 0.30 | mg | — | 2% |
| Pantothenic Acid (B5) SR | 0.44 | mg | — | 9% |
| Vitamin B6 SR | 0.07 | mg | — | 6% |
| Folate SR | 97.0 | µg | — | 24% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 97.0 | µg | — | — |
| Folate (DFE) SR | 97.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 15.3 | mg | — | 3% |
| Betaine SR | 0.10 | mg | — | — |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.09 | g | — | — |
| Monounsaturated Fat SR | 0.05 | g | — | — |
| Polyunsaturated Fat SR | 0.32 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0.003 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.07 | g | — | — |
| Stearic Acid (18:0) SR | 0.004 | g | — | — |
| Linoleic Acid (18:2) SR | 0.13 | g | — | 1% |
| Linolenic Acid (18:3) SR | 0.17 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin K activates osteocalcin and matrix GLA protein, which direct calcium into bones and away from soft tissues (arteries). Works synergistically with vitamin D.
Kidd, Altern Med Rev, 2010
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Leafy Greens” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Brassicas” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Arugula, raw?
Arugula, raw contains 25.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 2.6g of protein (41% of calories), 0.66g of fat (24%), and 3.6g of carbohydrates (58%). Carbohydrates are the primary energy source.
What is Arugula, raw most nutritious for?
The standout nutrient in Arugula, raw is Vitamin A (RAE), providing 2,373 µg per 100g (264% of the Daily Value). It is also a notable source of Vitamin K1 (90% DV). Our database tracks 65 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Arugula, raw high in protein?
At 2.6g per 100 grams, Arugula, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Arugula, raw?
Arugula, raw contains 1.6g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.