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Bread with arugula, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Arugula bread (40 g) has 92 calories. That works out to 230 calories per 100 g. It contains 16.4 g of carbs, 2.9 g of protein, 1.3 g of fat and 1.5 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 40 g
92
KCAL / 40G
Carbs
16.4g
· 6% DV
Protein
2.9g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 13% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 1.5 g | 5% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 92 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 slice (thick) | 60 g | 138 kcal |
| 2 slice (double) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 100 g | 230 kcal |
| 1 piece (small) | 120 g | 276 kcal |
| 1 serving (large) | 150 g | 345 kcal |
| 1 serving (extra large) | 200 g | 460 kcal |
| 1 piece (large) | 250 g | 575 kcal |
Calculated from 230 calories per 100 g.
Arugula bread is made by folding chopped arugula into bread dough before baking. Wash and thoroughly dry the leaves, chop them finely, and add them near the end of kneading so they distribute evenly without adding excess moisture.
Arugula bread is bread made with arugula leaves mixed into the dough. Recipes usually combine the greens with a basic flour, water, yeast, and salt dough; some versions also include olive oil, cheese, or garlic.
Yes, arugula can be baked into bread. Finely chopped fresh leaves work well mixed into the dough, while briefly sautéing them first gives a milder flavor; cool sautéed arugula before adding it so it does not interfere with the dough.
Arugula bread tastes savory, herbal, and mildly peppery. The greens become less sharp during baking, while adding a large amount makes their flavor more noticeable; cheese or olive oil can soften the peppery taste.
Arugula bread can turn dense if the dough contains too much moisture from wet leaves or too much chopped greens. Dry the arugula well, keep the amount moderate, and let the dough rise until visibly expanded before baking.
No, arugula does not need to be cooked before going into arugula bread. Add it raw, finely chopped and well dried for a brighter flavor, or sauté it briefly and let it cool first for a milder, softer result.
Arugula bread pairs well with goat cheese, tomato, eggs, and olive oil. Serve it toasted with a savory breakfast, alongside soup, or as the base for an open-faced sandwich.
Yes, arugula bread freezes well. Let it cool completely, slice it, and seal the slices in a freezer-safe bag; toast slices straight from frozen or thaw only what you plan to eat.
Arugula bread is best kept in a sealed bag or bread box at room temperature and eaten within a few days. Cool it completely before storing, since trapped warmth and moisture can make it stale or moldy sooner.
Yes, arugula pesto can flavor arugula bread, but reduce other wet ingredients slightly because pesto adds moisture and oil. Mix it into the dough gradually, or swirl a small amount through the shaped loaf before baking.
Vitamins
Vitamin K
18µg · 15% DV
B1
0.05mg · 4% DV
Folate
14µg · 4% DV
Biotin
1µg · 3% DV
Minerals
Sodium
156mg · 7% DV
Selenium
2.4µg · 4% DV
Manganese
0.09mg · 4% DV
Copper
0.04mg · 4% DV
Potassium ⭐
48mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 92 calories in 1 slice (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Arugula bread is bread made with arugula—also called rocket—mixed into the dough or incorporated into the loaf. It is not tied to one standard regional recipe, so the bread may be made with different doughs and have a soft or more substantial crumb. The leaves lend it a fresh, gently peppery, savoury note that makes it distinctive without needing much added seasoning.
Where arugula is commonly eaten, the loaf works well at breakfast, alongside soup, or sliced for sandwiches; it can also be served with cheese and fresh vegetables. Its nutrition is led by carbohydrates, with some fibre and a modest amount of protein. For a lighter topping, try tomato, cucumber or a thin spread of soft cheese, which lets the green flavour come through.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.28g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.