1 serving (20 grams) contains 5 calories, 0.6 grams of protein, 0.1 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
6.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.8 mg | 0% | |
| Total Carbohydrates | 0.9 g | 0% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.5 g | ||
| protein | 0.8 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 92.5 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 Ruccola
Ruccola, also known as arugula, is a leafy green vegetable originating from the Mediterranean region and commonly used in Italian and Middle Eastern cuisines. It has a peppery flavor that adds zest to salads, pastas, and sandwiches. Nutritionally, ruccola is low in calories (25 calories per 100g) and contains 3g of protein, 3.5g of carbohydrates, and 1.5g of fiber. It is also rich in vitamins and minerals, including calcium (80mg per 100g), iron (1mg), and vitamin C (7.5mg), making it a nutrient-dense choice for maintaining a balanced diet.
Health Benefits
- Supports bone health due to its calcium content (80mg per 100g), which contributes to strong bones and teeth.
- Boosts immunity with 7.5mg of vitamin C per 100g, an antioxidant that helps protect against infections.
- Contributes to healthy digestion with 1.5g of fiber per 100g, which aids in bowel regularity.
- May assist in preventing iron deficiency anemia with 1mg of iron per 100g, essential for red blood cell production.
- Supports overall hydration and low caloric intake, making it ideal for weight management and reducing fatigue.
Dietary Considerations
Selection and Storage
Store ruccola in a clean, sealed container in the refrigerator and consume within 3-5 days. Wash thoroughly before use to remove dirt or potential contaminants.
Common Questions About Ruccola Nutrition
Is ruccola high in protein?
Ruccola, also known as arugula, contains 3 grams of protein per 100 grams, which is relatively low compared to other foods. It can contribute to your daily protein intake but is not considered a high-protein food.
Can I eat ruccola on a keto diet?
Yes, ruccola is suitable for a keto diet. With just 3.5 grams of carbs and 1.5 grams of fiber per 100 grams, it has a net carb count of 2 grams, making it a great low-carb option for salads or as a green addition to meals.
What are the health benefits of eating ruccola?
Ruccola is a nutrient-dense leafy green that’s low in calories (25 calories per 100 grams) and rich in vitamins A, C, and K. It also provides antioxidants and has anti-inflammatory properties, which can support overall health and immune function.
What is the recommended serving size of ruccola?
A typical serving size of ruccola is about 1-2 cups (approximately 40-80 grams), depending on the dish. This amount provides around 10-20 calories and is an excellent way to add nutrients and flavor to meals.
How does ruccola compare to spinach in nutrition?
Ruccola is lower in calories (25 vs. 23 calories per 100 grams) and has a slightly peppery taste compared to spinach, which is milder. Spinach provides higher amounts of iron and calcium, while ruccola is richer in vitamin K and has less oxalate content, making its calcium easier to absorb.
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.
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.
