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Aruse Calories
Wild leafy green; low-calorie, fibrous, and mineral-rich.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Aruse (35 g) has 10 calories. That works out to 28 calories per 100 g. It contains 1.5 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 64.8 µg of Vitamin K covers 54% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Aruse Nutrition Facts
Selected: 1 cup (chopped) · 35 g
10
KCAL / 35G
Carbs
1.5g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 34% · Fat 9%
Aruse nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.9 g | 2% |
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 Cup of Chopped Aruse?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 10 kcal |
| 1 piece (whole) | 8 g | 2 kcal |
| 1 serving (small) | 60 g | 17 kcal |
| 2 cup (chopped) | 70 g | 20 kcal |
| 10 piece (whole) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 serving (large) | 150 g | 42 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Aruse
What is Aruse?
Aruse is a name used for a wild leafy green. Because local names can refer to different plants, confirm the exact plant identity before eating it, especially if you have found it growing wild rather than buying it from a reliable seller.
What does Aruse taste like?
Aruse has a leafy, green flavor, but its taste can vary with the plant and how mature the leaves are. Older leaves may be tougher or more bitter, so taste a small cooked portion before seasoning the whole dish.
How do you cook Aruse?
Cook Aruse by washing and sorting the leaves, then sautéing them until tender; onion and a little oil make a simple base. If the leaves are tough, blanch and drain them first, then finish them in the pan.
Can you eat Aruse raw?
Yes, tender Aruse leaves can be eaten raw if the plant has been correctly identified and the leaves are washed thoroughly. Cook older or tough leaves instead, since they may be less pleasant to chew.
How do you wash and prepare Aruse?
Remove damaged leaves and any tough stems, then rinse Aruse repeatedly in clean water to remove grit. Wild greens can hold soil between their leaves, so check the water and the leaves before using them.
Is it safe to forage for Aruse?
Only forage for Aruse when an experienced local expert has confirmed the plant’s identity. Common names are not reliable identifiers, and lookalike plants may not be edible; avoid gathering greens near roads, sprayed fields, or polluted sites.
When is Aruse in season?
Aruse’s season varies by region, local climate, and the exact plant meant by the name. Ask a knowledgeable local grower or market seller when fresh Aruse is available where you live rather than relying on a fixed calendar date.
Can you freeze Aruse?
Yes, Aruse can be frozen for later use. Sort and wash the leaves, blanch them briefly, drain them well, and freeze in portions. Thawed leaves become soft, so use them in cooked dishes rather than salads.
How should you store fresh Aruse?
Keep fresh Aruse in the refrigerator, loosely wrapped in a dry, breathable covering. Leave it unwashed until you are ready to cook or serve it; extra moisture can make leafy greens spoil faster.
Does Aruse need to be blanched before cooking?
No, tender Aruse does not have to be blanched before cooking; it can go straight into a pan. Blanching is useful for tougher leaves or when you want to soften their texture before adding them to a dish.
Aruse Vitamins & Minerals
Vitamins
Vitamin K
64.75µg · 54% DV
Vitamin A
108.5µg · 12% DV
Vitamin C
8.4mg · 9% DV
Folate
27.3µg · 7% DV
Minerals
Manganese
0.17mg · 7% DV
Calcium
41mg · 4% DV
Iron
0.74mg · 4% DV
Potassium ⭐
119mg · 4% DV
Sodium
18mg · 1% DV
Aruse Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Aruse
To burn the 10 calories in 1 cup (chopped) (35 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 Aruse?
Aruse is a wild leafy green, though the name and the plant it refers to may vary by region. Like other leafy vegetables, it is usually cleaned and cooked rather than treated as a salad staple. Where it is gathered, local preparation depends on the cook; it can be gently sautéed or simmered with other vegetables, then served as a simple side or folded into a home-cooked dish. A little lemon and olive oil bring out its fresh, green character.
It is a light, fibre-containing vegetable: 100 g provides 28 calories and 2.7 g of fibre. Pair it with beans, eggs or bread for a more substantial meal, or use modest amounts of oil if you want to keep the dish light. Since it is a wild plant, use only greens you can identify with confidence and wash them well before cooking.
How Nutritious Is Aruse?
Nutrient density
Very 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
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.
Is Aruse 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 Aruse Contain Allergens?
No known major allergens
Which Diets Is Aruse 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
Aruse Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.