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Arugula seeds Calories
Oil-rich seed with fiber, vitamin E and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Arugula seeds (10 g) has 52 calories. That works out to 520 calories per 100 g. It contains 1.2 g of carbs, 3 g of protein, 3.6 g of fat and 0.8 g of fiber. Its 60 mg of Phosphorus covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
52
KCAL / 10G
Carbs
1.2g
· 0% DV
Protein
3g
· 6% DV
Fat
3.6g
· 5% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 24% · Fat 66%
Arugula seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 3 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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How Many Calories in 1 Tablespoon of Arugula seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 52 kcal |
| 1 teaspoon (whole) | 3 g | 16 kcal |
| 1 serving (small) | 15 g | 78 kcal |
| 2 tablespoon (double) | 20 g | 104 kcal |
| 1 ounce (whole) | 28 g | 146 kcal |
| 1 serving (medium) | 30 g | 156 kcal |
| 1 serving (large) | 50 g | 260 kcal |
| 100 g | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Arugula seeds
Are arugula seeds edible?
Yes, arugula seeds sold for food can be eaten whole, ground, or lightly toasted. Do not eat seeds sold for planting unless the package specifically says they are untreated and suitable for food.
What do arugula seeds taste like?
Arugula seeds have a peppery, slightly bitter flavor, with a mustard-like sharpness. Toasting brings out their aroma, so use a light hand when adding them to a dish.
How do you use arugula seeds in cooking?
Add arugula seeds to salads, soups, or dressings, or crush them to release more flavor. They also work as a crunchy topping, especially when lightly toasted just before serving.
Can you sprout arugula seeds at home?
Yes, arugula seeds intended for sprouting can be germinated at home. Use clean equipment, rinse them regularly, and refrigerate the finished sprouts; raw sprouts can carry foodborne germs if handled poorly.
Can arugula seeds grow into arugula plants?
Yes, viable arugula seeds can grow into arugula plants when sown in suitable soil. For planting, choose seeds sold for growing rather than assuming that culinary seeds will germinate.
Do arugula seeds need to be toasted before eating?
No, food-grade arugula seeds do not need to be toasted before eating. Toasting is optional and deepens their flavor; heat them briefly in a dry pan and stir often to prevent burning.
Are arugula seeds the same as mustard seeds?
No, arugula seeds and mustard seeds come from different plants, although both can taste sharp and peppery. Arugula seeds can stand in for mustard seeds in some recipes, but the flavor will not be identical.
How should you store arugula seeds?
Keep arugula seeds in an airtight container in a cool, dry, dark place. Protecting them from moisture, heat, and sunlight helps preserve their flavor and quality.
Do arugula seeds help with weight loss?
Arugula seeds do not cause weight loss on their own. Their fiber can add texture to meals, but they are also oil-rich, so a modest portion fits more easily into a balanced eating plan.
Can you make oil from arugula seeds?
Yes, oil can be pressed from arugula seeds, though it is not the same as using the whole seed in a recipe. Seed oil is a separate product, so follow its storage and use instructions.
Arugula seeds Vitamins & Minerals
Vitamins
Vitamin E
1.2mg · 8% DV
B1
0.05mg · 4% DV
Biotin
0.8µg · 3% DV
B3
0.4mg · 3% DV
Minerals
Phosphorus
60mg · 9% DV
Manganese
0.18mg · 8% DV
Magnesium
28mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
50mg · 1% DV
Sodium
2mg · 0% DV
Arugula seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula seeds
To burn the 52 calories in 1 tablespoon (whole) (10 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 seeds?
Arugula seeds are the small, round seeds of the plant whose peppery leaves are also known as rocket. They are commonly grown to produce leafy greens; in some cuisines, the seeds are also used as a spice or pressed for oil. Their use as a table ingredient is less familiar than the leaves in many English-speaking kitchens.
The seeds have a firm bite and a lightly sharp, earthy flavour that becomes more pronounced when toasted. Try a small amount, toasted and ground, in a salad dressing or over vegetables. They are rich in oil and protein and provide fibre; 100 g contains 36 g of fat. Their flavour can stand out, so use them sparingly at first.
How Nutritious Is Arugula seeds?
Nutrient density
High
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
High
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 seeds Processed?
NOVA 2
Minimally 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Arugula seeds 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 seeds Fat Profile
SATURATED
0.32g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.