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Arugula seed oil Calories
Energy-dense seed oil rich in unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Arugula seed oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its 2.5 mg of Vitamin E covers 17% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Arugula seed oil Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
124
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Arugula seed oil nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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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How Many Calories in 1 Tablespoon of Arugula seed oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 124 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 1 serving (small) | 10 g | 88 kcal |
| 1 serving (large) | 20 g | 177 kcal |
| 2 tablespoon (double) | 28 g | 248 kcal |
| 1 ounce (medium) | 28.3 g | 250 kcal |
| 0.25 cup (quarter) | 54 g | 477 kcal |
| 100 g | 100 g | 884 kcal |
| ½ cup (half) | 108 g | 955 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Arugula seed oil
What is arugula seed oil?
Arugula seed oil is a plant oil extracted from the seeds of the arugula plant, not from its leaves. Its production method and intended use can vary by product, so the label matters when deciding whether it belongs in food or is for another use.
Can you eat arugula seed oil?
Yes, but only if the product is explicitly sold as food-grade. Arugula seed oil may also be offered for non-food uses, and those products should not be added to meals. Check the intended use on the label before tasting or cooking with it.
How do you use arugula seed oil in cooking?
Use food-grade arugula seed oil in a small amount in a dressing or to finish a dish, if the product recommends culinary use. It is not a standard pantry oil, so try it in a small portion before replacing the oil in an entire recipe.
Is arugula seed oil the same as mustard oil?
No. Arugula seed oil comes from arugula seeds, while mustard oil comes from mustard seeds. Although the plants are related, their flavor, composition, and suitability for food use should not be assumed to be interchangeable.
What does arugula seed oil taste like?
Its taste and aroma can vary with the seed variety and how the oil is made. Do not assume it tastes exactly like fresh arugula leaves; sample a small amount first to see how it works with the other ingredients in a dish.
Can you fry with arugula seed oil?
Only fry with arugula seed oil if it is food-grade and the manufacturer says it is suitable for high-heat cooking. The smoke point can vary by product; if it is not specified, choose a cooking oil intended for frying instead.
Is arugula seed oil healthy?
Arugula seed oil provides unsaturated fats, but that does not make it a cure or a treatment for disease. Its overall nutritional value also depends on the specific product and how much you use, since oils are energy-dense.
How should you store arugula seed oil?
Keep arugula seed oil tightly closed in a cool, dark place. Heat and light can reduce oil quality; follow the package instructions after opening, and discard it if its smell or taste has noticeably changed.
What can you use instead of arugula seed oil?
Olive oil or canola oil can replace arugula seed oil, depending on the recipe. Olive oil works well in many dressings, while for frying you should choose an oil labeled or commonly used for high-heat cooking.
Is arugula seed oil made from arugula leaves?
No. Arugula seed oil is made from the plant’s seeds, not its leaves, so it is different from blended arugula or an oil flavored with arugula leaves. Check the product description if the source is unclear.
Arugula seed oil Vitamins & Minerals
Vitamins
Vitamin E
2.52mg · 17% DV
Vitamin K
9.8µg · 8% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Arugula seed oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula seed oil
To burn the 124 calories in 1 tablespoon (medium) (14 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.
What is Arugula seed oil?
Arugula seed oil is made from the seeds of the leafy plant, rather than by infusing its leaves in oil. It is a niche oil, not a standard pantry staple in many places. Depending on how it is made, its flavour may be peppery and mustard-like, echoing the bite of arugula itself. Try it in a salad dressing, as a finishing drizzle over vegetables, or with other cool dishes where its flavour can stand out.
Like other seed oils, it is energy-dense and supplies its energy as fat, including unsaturated fats. Start with a little if you are unfamiliar with its pungency; lemon, vinegar and milder vegetables make useful partners. Check that the bottle is intended for culinary use.
How Nutritious Is Arugula seed oil?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
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.
Is Arugula seed oil Processed?
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.
Does Arugula seed oil Contain Allergens?
No known major allergens
Which Diets Is Arugula seed oil 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 seed oil Fat Profile
SATURATED
0.98g
MONOUNSATURATED
3.08g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.