Arugula Nutrition facts
Arugula
Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. It is a small, low-growing annual herb. The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib).
It belongs to the Brassicaceae family similar to as mustard greens, cauliflower, kale…,etc., and has the scientific name: Eruca sativa.
Some of the common names of this garden rocket are rucola, rucoli, rugula, colewort, roquette, etc.
Salad rocket (arugula) is a quick-growing, cool-season crop. It prefers well-drained, fertile soil, and full sunlight to flourish. In general, arugula grows to about 2-3 feet in height with creamy-white edible flowers. Its leaves can be ready for harvest within 40 days of sowing the seed.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 25 Kcal | 1% |
| Carbohydrates | 3.65 g | 3% |
| Protein | 2.58 g | 5% |
| Total Fat | 0.66 g | 3% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.6 g | 4% |
| Vitamins | ||
| Folates | 97 µg | 24% |
| Niacin | 0.305 mg | 2% |
| Pantothenic acid | 0.437 mg | 8% |
| Pyridoxine | 0.073 mg | 6% |
| Riboflavin | 0.086 mg | 7% |
| Thiamin | 0.044 mg | 4% |
| Vitamin C | 15 mg | 25% |
| Vitamin A | 2373 IU | 79% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 108.6 µg | 90% |
| Electrolytes | ||
| Sodium | 27 mg | 2% |
| Potassium | 369 mg | 7.5% |
| Minerals | ||
| Calcium | 160 mg | 16% |
| Copper | 0.076 mg | 8% |
| Iron | 1.46 mg | 18% |
| Magnesium | 47 mg | 12% |
| Manganese | 0.321 mg | 14% |
| Phosphorus | 52 mg | 7.5% |
| Selenium | 0.3 µg | <1% |
| Zinc | 0.47 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 1424 µg | -- |
| Carotene-a | 0 µg | -- |
| Lutein-zeaxanthin | 3555 µg | -- |