1 serving (100 grams) contains 25 calories, 2.6 grams of protein, 0.7 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
62.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.8 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 67.5 mg | 2% | |
| Total Carbohydrates | 9.2 g | 3% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 5.2 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 400 mg | 30% | |
| Iron | 3.8 mg | 21% | |
| 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 Rukola salad
Rukola, also known as arugula or rocket, is a leafy green vegetable commonly used in Mediterranean and Italian cuisine. Known for its slightly peppery and nutty flavor, it is frequently added to salads, pizzas, and pasta dishes. Rukola is nutrient-dense, offering a low-calorie, high-vitamin profile. It is particularly rich in vitamins A, C, and K, along with moderate levels of calcium, magnesium, and potassium. Additionally, it contains antioxidants such as glucosinolates, which may contribute to various health benefits. Low in carbs and high in water content, it is an ideal ingredient for hydration and weight management. With its bold taste and robust nutritional value, rukola has gained popularity in health-conscious diets worldwide.
Health Benefits
- Supports eye health due to its abundance of vitamin A, which is essential for vision.
- Promotes bone health as it is a good source of vitamin K, which aids in calcium absorption and blood clot regulation.
- Boosts immune function with vitamin C, an antioxidant that helps fight infections and supports collagen production.
Dietary Considerations
Selection and Storage
Store rukola in the refrigerator, preferably in a breathable bag or container with a paper towel to absorb moisture. Consume within 3-5 days for optimal freshness and flavor.
Common Questions About Rukola salad Nutrition
What are the key nutritional components of arugula salad?
Arugula salad is low in calories, with roughly 5 calories per cup of raw arugula. It contains 0.5 grams of protein, 0.7 grams of carbohydrates, and is rich in vitamins like Vitamin K (about 21.8 mcg per cup) and Vitamin A. Additionally, it provides minerals like calcium and magnesium for bone health.
Is arugula salad suitable for a keto diet?
Yes, arugula salad is suitable for a keto diet as it is low in carbohydrates, with only 0.7 grams of carbs per cup of raw arugula. Adding high-fat components like olive oil, avocado, or nuts can further increase its compatibility with keto macros.
What are the health benefits of arugula salad?
Arugula salad offers multiple health benefits, including improved bone health through its high Vitamin K content and antioxidant properties from its phytochemicals like glucosinolates. It may also support digestive health due to its fiber content and contribute to better heart health by providing nitrates that improve circulation.
How much arugula salad should I eat in one serving?
A standard serving size of arugula salad is 2 cups, which provides about 10 calories, 1 gram of protein, and essential vitamins like 44 mcg of Vitamin K. This portion is ideal for individuals aiming to maintain a low-calorie intake while still benefiting from its nutrients.
How does arugula salad compare to spinach in terms of nutrition?
Arugula and spinach are both nutrient-dense greens, but spinach contains more iron (0.8 mg per cup compared to trace amounts in arugula) and a higher protein content, with 0.9 grams per cup. Arugula, on the other hand, offers a spicier, peppery flavor and higher Vitamin K levels, making them complementary rather than competitive in recipes.
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.
