1 serving (100 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 |
62.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.6 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 67.5 mg | 2% | |
| Total Carbohydrates | 9.1 g | 3% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 5.1 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 400 mg | 30% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 922.5 mg | 19% | |
* 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 Rucola salad
Rucola, also known as arugula or rocket, is a leafy green vegetable native to the Mediterranean region and a staple in Italian cuisine. Valued for its peppery flavor, rucola is commonly used in salads, sandwiches, and pasta dishes. Nutritionally, rucola is low in calories (approximately 5 calories per cup) and an excellent source of essential vitamins like vitamin K and vitamin A. It also provides small amounts of calcium, potassium, and antioxidants, which contribute to overall health. Its nutrient density makes it a favored choice in healthy diets.
Health Benefits
- Rucola is rich in vitamin K, a key nutrient for bone health and blood clotting.
- It contains antioxidants such as beta-carotene and lutein, which support eye health and protect against cellular damage.
- A good source of vitamin A, rucola boosts immune function and promotes healthy skin and mucous membranes.
Dietary Considerations
Selection and Storage
Store rucola in the refrigerator, wrapped in a damp paper towel inside a plastic bag. Consume within 3-5 days for best freshness and nutrient retention.
Common Questions About Rucola salad Nutrition
Is rucola salad high in protein?
Rucola (also known as arugula) is not high in protein, with only about 2.6 grams of protein per 100 grams. It is primarily valued for its vitamins, minerals, and fiber content rather than as a source of protein.
Can I eat rucola salad on a keto diet?
Yes, rucola salad is keto-friendly as it is low in carbohydrates, containing only about 3.65 grams of carbs per 100 grams. Its high fiber content and minimal calories make it an excellent choice for maintaining ketosis.
What are the health benefits of rucola salad?
Rucola is rich in vitamins A, C, and K, as well as calcium and antioxidants. It supports healthy bones, boosts immune function, and aids in digestion due to its fiber content. However, individuals prone to kidney stones should consume it in moderation due to its oxalate content.
How much rucola salad should I eat per serving?
A standard serving size of rucola salad is about 2 cups (40 grams), which contains approximately 10 calories. This amount is suitable as a side dish or base for a larger salad, providing essential nutrients without excessive calories.
How does rucola compare to spinach in salads?
Rucola has a peppery and slightly bitter taste, while spinach is milder and sweeter. Nutritionally, spinach is higher in iron and magnesium, but rucola offers more calcium and vitamin K per serving. Both are excellent choices depending on flavor preference and nutritional needs.
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.
