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Dry arugula seeds Calories
Fiber-rich oily seed; mineral-dense
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Dry arugula seeds (10 g) has 48 calories. That works out to 480 calories per 100 g. It contains 1.8 g of carbs, 2.6 g of protein, 3.4 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dry arugula seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
48
KCAL / 10G
Carbs
1.8g
· 1% DV
Protein
2.6g
· 5% DV
Fat
3.4g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 22% · Fat 63%
Dry arugula seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.5 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 2.6 g | 5% |
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 Dry arugula seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 48 kcal |
| 1 teaspoon (whole) | 3 g | 14 kcal |
| 1 serving (small) | 15 g | 72 kcal |
| 2 tablespoon (double) | 20 g | 96 kcal |
| 1 ounce (whole) | 28 g | 134 kcal |
| 1 serving (medium) | 30 g | 144 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (whole) | 120 g | 576 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Dry arugula seeds
What are dry arugula seeds?
Dry arugula seeds are mature arugula seeds that have been dried for storage or use. They can be used as a pungent seasoning, but seeds sold for planting may be treated and should not be eaten.
How do you use dry arugula seeds in cooking?
Use dry arugula seeds as a seasoning: crush them into dressings, sprinkle them over vegetables, or mix them into bread dough. Their sharp, peppery flavor is strong, so start with a small amount.
Can you eat dry arugula seeds?
Yes, dry arugula seeds can be eaten when they are sold as food. Add them whole or crushed to dishes; do not eat seeds intended for planting, since they may have been treated with chemicals.
What do dry arugula seeds taste like?
Dry arugula seeds taste sharp and peppery, with a mustard-like edge. Crushing them makes their flavor more pronounced, so use a light hand when adding them to a dish.
Do dry arugula seeds need to be soaked before cooking?
No, dry arugula seeds do not need soaking before you use them as a seasoning. You can add them directly to food; soaking is mainly relevant when preparing seeds for sprouting.
Can dry arugula seeds be sprouted?
Yes, dry arugula seeds can sprout if they are viable and sold as food for sprouting. Avoid garden seeds that may be treated, and discard sprouts if they develop mold or an unpleasant smell.
Can you roast dry arugula seeds?
Yes, you can briefly toast dry arugula seeds in a pan over low heat. Stir them continuously and remove them as soon as their aroma becomes noticeable, since scorching can make them bitter.
Are dry arugula seeds the same as mustard seeds?
No, dry arugula seeds are not mustard seeds, though both have a sharp, pungent taste. Arugula seeds bring their own peppery flavor, so they can sometimes replace mustard seeds but will not taste identical.
How should you store dry arugula seeds?
Store dry arugula seeds in an airtight container in a cool, dry place away from sunlight. Moisture can spoil them, so discard the seeds if you notice mold or a musty smell.
Can dry arugula seeds be planted?
Sometimes, but dry arugula seeds will grow only if they are still viable and have not been treated in a way that prevents planting. Seeds sold specifically for sowing are the more reliable choice.
Dry arugula seeds Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Biotin
0.8µg · 3% DV
B3
0.42mg · 3% DV
Folate
8µg · 2% DV
Minerals
Manganese
0.19mg · 8% DV
Phosphorus
52mg · 7% DV
Magnesium
29mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
41mg · 1% DV
Sodium
2.5mg · 0% DV
Dry arugula seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry arugula seeds
To burn the 48 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 Dry arugula seeds?
Dry arugula seeds are the mature, dried seeds of the arugula plant, whose peppery leaves are more familiar in salads. The seeds have a sharp, mustard-like edge: whole, they add a little crunch, while lightly crushing them releases more aroma. Arugula is associated with Mediterranean cooking, though the seeds are less commonly used at the table than the leaves.
Try a small pinch in salad dressings, bread dough or savoury dips, or scatter them over a salad for extra bite. They are an oily seed with notable protein and fibre, so a little goes a long way; a tablespoon is about 10 g. Pair them with lemon, olive oil and fresh vegetables, and add gradually if you prefer a gentler flavour.
How Nutritious Is Dry 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 Dry 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 Dry arugula seeds Contain Allergens?
No known major allergens
Which Diets Is Dry 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
Dry arugula seeds Fat Profile
SATURATED
0.31g
MONOUNSATURATED
1.24g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.