1 serving (20 grams) contains 5 calories, 0.5 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 | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.8 mg | 0% | |
| Total Carbohydrates | 0.9 g | 0% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.5 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 92.2 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 Wild arugula
Wild arugula (Eruca vesicaria), also called rocket or rucola, originates from the Mediterranean region and has been a staple in Italian, Middle Eastern, and North African cuisines for centuries. Known for its peppery, slightly bitter flavor, wild arugula is often used in salads, pastas, pizzas, and as a garnish. Nutritionally, it is low in calories but rich in vitamins A, C, and K, as well as folate, calcium, potassium, and antioxidants. Its nutrient profile makes it a popular choice for health-conscious diets, while its bold flavor adds depth to many dishes. Wild arugula also provides dietary fiber, which supports digestive health, and is a good source of natural plant-based compounds like glucosinolates, linked to various health benefits.
Health Benefits
- Supports eye health, thanks to its high content of vitamin A (118 mcg per 100 grams).
- Promotes bone health due to its rich supply of vitamin K (108.6 mcg per 100 grams) and calcium.
- Boosts immune function and aids skin health through its vitamin C content (15 mg per 100 grams).
- Enhances digestion and gut health with dietary fiber (1.6 grams per 100 grams).
- Contains glucosinolates, which may have protective effects against certain cancers.
Dietary Considerations
Selection and Storage
Store wild arugula in a plastic bag or airtight container lined with paper towels in the refrigerator. Wash thoroughly and dry before use to maintain freshness.
Common Questions About Wild arugula Nutrition
What is the nutritional content of wild arugula?
Wild arugula is low in calories, with about 5 calories per cup (20g). It contains 0.5g of protein, 0.5g of fiber, and is an excellent source of vitamins A, C, and K. It also provides beneficial antioxidants, folate, and smaller amounts of calcium and iron.
Is wild arugula suitable for a keto diet?
Yes, wild arugula is compatible with a keto diet as it is very low in carbohydrates, containing only about 0.7g of carbs per cup. Its nutrient density makes it a great addition to keto-friendly meals like salads, omelets, or toppings for meats and cheeses.
What are the health benefits of wild arugula?
Wild arugula is rich in antioxidants, which can help reduce inflammation and support immune health. Its high vitamin K content is essential for bone health, while the combination of folate and vitamin C promotes heart health. It is also low in oxalates compared to other leafy greens, reducing the risk of kidney stone issues.
What is the recommended serving size for wild arugula?
A standard serving size of wild arugula is about 2 cups (40g), which contains only 10 calories. This amount provides a good balance of nutrients without contributing significantly to caloric intake, making it easy to incorporate into meals.
How does wild arugula compare to regular arugula?
Compared to regular arugula, wild arugula has smaller, more deeply lobed leaves and a stronger, more peppery flavor. Nutritionally, both are very similar, but wild arugula may contain slightly higher levels of certain phytonutrients and antioxidants due to its more robust flavor profile.
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.
