Arugula, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin K and Folate.

The food contains 3.65g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.58 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Arugula, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat19%
 Calories from Carbs47%

Why this is good for you

  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH

Vitamin Analysis

Vitamin A2373.2 IU47.5%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent119 mcg
Alpha Carotene0 mcg
Beta Carotene1424 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin3554.9 mcg
Vitamin C15 mg25%Top 30%High
Vitamin E0.43 mg1.4%Mid 40%Average
Vitamin K108.6 mcg135.8%Top 10%Very High
Thiamin0.04 mg2.9%Bottom 30%Low
Riboflavin0.09 mg5.1%Mid 40%Average
Niacin0.31 mg1.5%Bottom 30%Low
Vitamin B60.07 mg3.7%Mid 40%Average
Folate97 mcg24.3%Top 10%Very High
Food Folate97 mcg
Folic Acid0 mcg
Dietary Folate Equivalents97 mcg
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%Top 30%High
Choline15.3 mg
Betaine0.1 mg

Mineral Analysis

Calcium160 mg16%Top 10%Very High
Iron1.5 mg8.1%Mid 40%Average
Magnesium47 mg11.7%Top 30%High
Phosphorus52 mg5.2%Bottom 30%Low
Potassium369 mg10.5%Top 30%High
Sodium27 mg1.1%Bottom 30%Low
Zinc0.47 mg3.1%Mid 40%Average
Copper0.08 mg3.8%Mid 40%Average
Manganese0.32 mg16%Top 30%High
Selenium0.3 mcg0.43%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate3.7 g1.2%Bottom 30%Low
Dietary Fiber1.6 g6.4%Mid 40%Average
Starch0 g
Sugars2.1 g

Protein Analysis

Protein2.6 g5.2%Bottom 30%Low

Fat Analysis

Total Fat0.66 g1%Bottom 30%Low
Saturated Fat0.09 g0.43%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.3 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids170 mg
Total Omega 6 Fatty Acids130 mg

Other Nutrients Analysis

Alcohol0 g
Water91.7 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 25 Calories from Fat 6

% Daily Value *

Total Fat 0.66 g 1%

Saturated Fat 0.09 g 0.43%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 27 mg 1.1%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 1.6 g6.4%

Sugars 2.1 g

Protein 2.6 g 5.2%

Vitamin A 47.5% Vitamin C 25%

Calcium 16% Iron 8.1%

*Based on a 2000 Calorie diet

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