1 serving (85 grams) contains 25 calories, 2.6 grams of protein, 0.7 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
8.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.7 mg | 0% | |
| Total Carbohydrates | 1.2 g | 0% | |
| Dietary Fiber | 0.5 g | 1% | |
| Sugars | 0.3 g | ||
| protein | 0.9 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.7 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 79 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Arugula salad
Arugula salad is a fresh dish primarily composed of arugula, also known as rocket, a leafy green originating from the Mediterranean region. Arugula is a staple in Italian cuisine and is prized for its peppery, slightly bitter flavor. Nutritionally, arugula is low in calories and high in fiber, while providing vital micronutrients such as vitamin K, vitamin A, and calcium. It is also a source of antioxidants, including beta-carotene. Often paired with fruits, nuts, cheese, and vinaigrette, arugula salad is a versatile, nutrient-dense option for meals.
Health Benefits
- Supports bone health due to its high vitamin K content (28.6 mcg per cup, 24% of recommended daily intake).
- Promotes eye health through its vitamin A content (475 IU per cup).
- Helps fight oxidative stress thanks to its antioxidants like beta-carotene and lutein.
Dietary Considerations
Selection and Storage
Store arugula in the refrigerator in a sealed container or bag; consume within 3-5 days for optimal freshness.
Common Questions About Arugula salad Nutrition
Is arugula salad high in protein?
Arugula salad is not high in protein. A 100-gram serving of arugula contains about 2.6 grams of protein, making it a better source of vitamins and minerals rather than a key protein source. To boost protein, consider adding nuts, seeds, or legumes to your salad.
Can I eat arugula salad on a keto diet?
Yes, arugula salad is keto-friendly. It is low in carbohydrates, with only about 3.7 grams of carbs per 100 grams. Pair it with healthy fats, such as olive oil or avocado, to make it a complete keto meal option.
What are the health benefits of eating arugula salad?
Arugula is rich in vitamins A, C, and K, as well as folate and calcium, making it excellent for bone health and supporting the immune system. It is also packed with antioxidants and phytonutrients, which can help reduce inflammation and support heart health.
What is the recommended portion size for arugula salad?
A typical serving size of arugula salad is about 50–70 grams, or approximately 2–3 cups of fresh arugula. This provides around 10–15 calories, making it a great base for a nutritious and low-calorie meal.
How does arugula compare to spinach in salads?
Arugula has a peppery, slightly bitter flavor, while spinach has a milder taste. Nutritionally, arugula is lower in iron (1.5 mg per 100 grams) compared to spinach (2.7 mg per 100 grams), but both are excellent sources of vitamins A and K. Mixing the two can provide a balance of flavors and nutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Fact Sheet for Health Professionals: Vitamin KNIH Office of Dietary SupplementsDiscusses the role of vitamin K, a key nutrient in arugula, in maintaining bone and cardiovascular health.
- Vegetables: Nutritional and Health BenefitsHarvard T.H. Chan School of Public HealthOverview of health benefits of leafy greens like arugula, emphasizing their role in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
