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Fruit & vegetables

Arugula

Arugula nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
25kcal
105 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.6 g
5% RI*
Carbohydrates3.7 g
1% RI*
Fat0.7 g
1% RI*
Saturated fat0.1 g
0% RI*
Fibre1.6 g
6% RI*
Sugars2.1 g
2% RI*

Vitamins

Vitamin C15.0 mg
19% RI*
Vitamin E0.4 mg
4% RI*
Vitamin K108.6 µg
100% RI*
Vitamin B60.1 mg
5% RI*
Folate97.0 µg
49% RI*

Minerals

Calcium160.0 mg
20% RI*
Iron1.5 mg
10% RI*
Magnesium47.0 mg
13% RI*
Phosphorus52.0 mg
7% RI*
Potassium369.0 mg
18% RI*
Sodium27.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind arugula

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Contains 15.0 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Is rich in vitamin K (108.6 µg per 100 g), which supports normal blood clotting and bone health.
  • Contributes folate (97 µg per 100 g), needed for normal cell division and blood formation.
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THE DOWNSIDE

What to keep in mind

  • Its high vitamin K content can affect warfarin treatment; intake should be kept consistent rather than suddenly changed.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.