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Pickled arugula Calories
Source of vitamin C and K, low calorie, probiotic pickled greens
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pickled arugula (50 g) has 11 calories. That works out to 22 calories per 100 g. It contains 1.1 g of carbs, 1.2 g of protein, 0.3 g of fat and 0.8 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pickled arugula Nutrition Facts
Selected: 1 serving (medium) · 50 g
11
KCAL / 50G
Carbs
1.1g
· 0% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% 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 37% · Protein 40% · Fat 23%
Pickled arugula nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 1.2 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 Serving of Pickled arugula?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 11 kcal |
| 1 piece (whole) | 10 g | 2 kcal |
| 2 tablespoon (chopped) | 20 g | 4 kcal |
| 1 serving (small) | 30 g | 7 kcal |
| 1 cup (chopped) | 35 g | 8 kcal |
| 1 serving (large) | 80 g | 18 kcal |
| 100 g | 100 g | 22 kcal |
| 1 pack (medium) | 100 g | 22 kcal |
| 1 serving (jumbo) | 100 g | 22 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Pickled arugula
What is pickled arugula?
Pickled arugula is arugula leaves preserved in a salty brine or a vinegar-based pickling liquid. It keeps the peppery character of fresh arugula while adding a tangy, salty flavor, and recipes may include garlic or spices.
How do you make pickled arugula?
To make pickled arugula, pack clean leaves into a jar and cover them with brine or a vinegar-based pickling liquid. Follow a tested recipe for the proportions and storage method; fermentation and quick vinegar pickling are different processes.
How does pickled arugula taste?
Pickled arugula tastes tangy and salty, with some of the peppery, slightly bitter flavor of fresh arugula. The final taste varies with the pickling liquid: vinegar gives a sharp acidity, while fermentation can produce a different, more complex sourness.
How can you use pickled arugula?
Use pickled arugula as a sharp, savory topping for sandwiches, grain bowls, or cooked vegetables. Drain it first, then add a small amount and taste before seasoning, since its brine can make the rest of the dish salty or acidic.
Is pickled arugula fermented?
Not always. Pickled arugula made with vinegar is usually acidified rather than fermented; a naturally fermented version is made with a salt brine. The label or recipe should specify the method, and fermentation alone does not guarantee live cultures after processing.
Does pickled arugula need to be refrigerated?
Yes, once opened, pickled arugula should be kept refrigerated in a covered container. Keep the leaves submerged in their liquid and use a clean utensil to remove them; follow the product’s storage directions if they specify otherwise.
Can you eat pickled arugula straight from the jar?
Yes, pickled arugula can be eaten straight from the jar if it has been stored safely. Drain a portion first if the brine tastes too strong, and avoid eating it if the contents show mold, an unusual odor, or other signs of spoilage.
Why does pickled arugula get mushy?
Pickled arugula can turn mushy when delicate leaves sit in liquid for too long, are stored too warm, or were already wilted before pickling. Starting with crisp leaves and keeping the jar cold can help preserve a firmer texture.
Can pickled arugula replace capers in a recipe?
Pickled arugula can replace capers in some salads or sauces when you want a briny, tangy note, but it has a softer texture and a leafy, peppery flavor. Chop and drain it, then adjust the recipe’s salt to taste.
How can you tell if pickled arugula has gone bad?
Discard pickled arugula if you see mold, notice an unpleasant or unexpected odor, or observe other clear signs of spoilage. Do not taste it to check. Keep the jar refrigerated after opening and use clean utensils to reduce contamination.
Pickled arugula Vitamins & Minerals
Vitamins
Vitamin K
55µg · 46% DV
Folate
47.5µg · 12% DV
Vitamin C
6.5mg · 7% DV
Vitamin A
60µg · 7% DV
Minerals
Sodium
350mg · 15% DV
Calcium
80mg · 8% DV
Manganese
0.15mg · 7% DV
Magnesium
23mg · 5% DV
Potassium ⭐
130mg · 4% DV
Pickled arugula Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pickled arugula
To burn the 11 calories in 1 serving (medium) (50 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 Pickled arugula?
Pickled arugula is peppery rocket leaves preserved in a salty brine or a vinegar-based mixture. Arugula is more often eaten fresh in many places, so pickling gives its short-lived leaves a tangy, savoury character and a longer life in the fridge.
Serve it as a small side or add it to sandwiches, grain bowls and mezze-style spreads; its sharpness cuts through rich grilled foods and beans. It is low in calories and provides vitamins C and K, though the portion is usually modest because the flavour is punchy. If you prefer a gentler taste or want to reduce some of the surface brine, briefly rinse and drain it before serving.
How Nutritious Is Pickled arugula?
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
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 Pickled arugula 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 Pickled arugula Contain Allergens?
No known major allergens
Which Diets Is Pickled arugula Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pickled arugula Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.