Rucula

Vegetable

Item Rating: 85/100

1 serving (40 grams) contains 10 calories, 1.0 grams of protein, 0.3 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		20
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		21.6 mg	0%
Total Carbohydrates		3.0 g	1%
	Dietary Fiber	1.3 g	4%
	Sugars	1.7 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		128 mg	9%
Iron		1.2 mg	6%
Potassium		295.2 mg	6%

* 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: 5 cal (20.9%)

Protein: 8 cal (32.6%)

Carbs: 12 cal (46.5%)

About Rucula

Arugula, also known as rucula or rocket, is a leafy green vegetable commonly used in salads and Mediterranean cuisine. Native to Mediterranean regions, it has a peppery, slightly bitter taste that adds a robust flavor to dishes. Arugula is low in calories, with only 25 calories per 100 grams, and is an excellent source of vitamins and minerals. It contains 2.6 grams of protein, 3.7 grams of carbohydrates, and 1.6 grams of fiber per serving, making it both nutritious and filling. Additionally, it is rich in calcium (160 mg), iron (1.5 mg), and vitamin C (15 mg), providing several key nutrients necessary for a balanced diet. Its distinctive flavor and nutritional value make arugula a versatile and healthy addition to meals, particularly for those seeking plant-based, nutrient-dense foods.

Health Benefits

• Supports bone health due to its high calcium content (160 mg per 100g).
• Boosts immunity and aids in skin health through its vitamin C content (15 mg per 100g).
• Aids in oxygen transport and reduces fatigue thanks to its iron content (1.5 mg per 100g).

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie, low-carb

Selection and Storage

Store arugula in the refrigerator in a plastic or paper bag to maintain freshness, and wash it thoroughly before consuming. Use within 3-5 days for best quality.

Common Questions About Rucula Nutrition

Is arugula (rucula) high in protein?

Arugula is not considered high in protein, but it does provide a modest amount for a leafy green. One cup of arugula contains approximately 2.6 grams of protein, making it a nutritious addition to salads or meals without being a significant protein source.

Can I eat arugula on a keto diet?

Yes, arugula is keto-friendly as it is low in carbohydrates, containing only 3.7 grams of total carbs and 1.6 grams of fiber per cup, resulting in a net carb count of about 2.1 grams. It is an excellent choice for adding flavor and nutrients to low-carb and keto meals.

What are the health benefits of eating arugula?

Arugula is packed with vitamins and minerals, including vitamin K, vitamin C, calcium, and folate, which support strong bones, immune health, and cell function. Its high antioxidant and fiber content may also aid digestion and reduce inflammation.

How much arugula should I eat per serving?

A typical serving size of arugula is about 1 cup (approximately 20 grams), which contains just 25 calories. Larger portions are often used in salads or as a base for meals, though it’s important to pair it with other nutrient-rich foods for a balanced diet.

How does arugula compare to spinach in nutrition?

Arugula and spinach are both nutrient-dense greens, but they differ slightly in nutritional content. Spinach is richer in iron, vitamin A, and magnesium, whereas arugula contains higher amounts of calcium and vitamin K. Both are excellent choices depending on your dietary needs.

Data Sources & Scientific References