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Arugula Calories
Leafy green, rich in vitamin K and C, low calorie
CALORIES
GI
POTASSIUM
FIBER
Arugula Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.7g
· 47%
Protein
2.6g
· 33%
Fat
0.7g
· 20%
Fiber
1.6g
Arugula Vitamins & Minerals
Vitamins
Vitamin K
108.6µg · 90% DV
Folate
97µg · 24% DV
Vitamin C
15mg · 17% DV
Vitamin A
119µg · 13% DV
Minerals
Calcium
160mg · 16% DV
Iron
2mg · 11% DV
Magnesium
47mg · 11% DV
Potassium ⭐
369mg · 11% DV
Arugula Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula Contain Allergens?
No known major allergens
Which Diets Is Arugula Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula
Arugula — Frequently Asked Questions
Is arugula good for weight loss or low-calorie diets?
Arugula has 25 calories per 100g, so it is a low-calorie vegetable. Based on the provided data, it also fits many eating patterns including keto, vegan, vegetarian, Mediterranean, and gluten-free diets.
What is the glycemic index of arugula?
Arugula has a glycemic index of 15, which is considered low. It also contains 3.7g of carbs per 100g according to the provided nutrition facts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.