Rucola

Vegetable

Item Rating: 86/100

1 serving (20 grams) contains 5 calories, 0.5 grams of protein, 0.1 grams of fat, and 0.7 grams of carbohydrates.

Nutrition Information

1 cup (24g)

Calories		6
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8.4 mg	0%
Total Carbohydrates		0.8 g	0%
	Dietary Fiber	0.4 g	1%
	Sugars	0.2 g
protein		0.6 g	1%
Vitamin D		0 mcg	0%
Calcium		38.4 mg	2%
Iron		0.2 mg	1%
Potassium		120 mg	2%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (13.8%)

Protein: 2 cal (36.9%)

Carbs: 3 cal (49.2%)

About Rucola

Rucola, also known as arugula or rocket, is a leafy green vegetable originating from the Mediterranean region. It is commonly used in Italian and Middle Eastern cuisines and is recognized for its peppery, slightly bitter flavor. Rucola is low in calories, containing just 25 calories per 100 grams, and is rich in essential nutrients such as calcium, iron, vitamin C, and fiber. Its nutrient profile makes it an excellent addition to salads, sandwiches, and cooked dishes, providing both taste and health benefits without significant calories or fat.

Health Benefits

• Supports bone health due to its high calcium content (160 mg per 100 grams), essential for maintaining strong bones and teeth.
• Boosts immune system functionality with a significant amount of vitamin C (7.5 mg per 100 grams), an antioxidant that aids in fighting infections.
• Promotes proper digestion and gut health with its fiber content (1.5 grams per 100 grams), which supports regular bowel movements.
• Helps prevent anemia as it contains iron (1 mg per 100 grams), vital for red blood cell production and oxygen transport.
• Encourages healthy hydration and weight management with its high water content combined with a nutrient-dense, low-calorie profile.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Selection and Storage

Store rucola in a breathable bag or a perforated plastic bag in the refrigerator for up to 5 days. Rinse thoroughly before use to remove any dirt or residual pesticides.

Common Questions About Rucola Nutrition

Is rucola high in protein?

Rucola is not particularly high in protein; it contains about 2.5 grams of protein per 100 grams. While it is a good source of vitamins and minerals, it is not ideal as a primary protein source.

Can I eat rucola on a keto diet?

Yes, rucola is compatible with a keto diet as it is low in carbs, with just 3.5 grams of carbohydrates per 100 grams. Its fiber content (1.5 grams) helps support gut health while keeping net carbs low.

What are the health benefits of eating rucola?

Rucola is rich in vitamins A, K, and C, which support immunity, bone health, and skin health. Additionally, its antioxidants and phytochemicals may help protect against inflammation and oxidative stress. It is also low in calories and high in nutrient density.

How much rucola should I eat per serving?

A typical serving of rucola is around 30-50 grams, which provides approximately 8-12 calories and small amounts of protein, fiber, and essential nutrients. This portion size works well as a salad base or garnish without overwhelming your dish.

How does rucola compare to spinach or kale?

Rucola has a distinct peppery flavor compared to the mild taste of spinach and kale. Nutritionally, it is lower in calories and protein than kale but richer in vitamin K per gram compared to both. While spinach excels in iron, rucola offers a unique blend of antioxidants.

Data Sources & Scientific References

1. Vitamin K Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Explains the importance of vitamin K, a key nutrient found in rucola, and its role in bone health and blood clotting.

   View source →