Arugula, raw

USDA name: Lettuce, arugula, raw

5 calories in 1 cup (20 g). Per 100 g, protein: 2.6 g, carbohydrates: 3.6 g, fat: 0.66 g.

Serving
1
= 20 g
5KCAL

Arugula, raw, 1 cup

5 calories

Protein
0.52 g
Carbs
0.73 g
Fat
0.13 g
Fiber
0.32 g
Sugars
0.41 g

Nutrition Facts

Serving size1 cup (20 g)
Amount per serving
Calories5
% Daily Value*
Total Fat 0.13 g0%
Saturated Fat 0.017 g0%
Cholesterol 0 mg0%
Sodium 5.4 mg0%
Total Carbohydrate 0.73 g0%
Dietary Fiber 0.32 g1%
Total Sugars 0.41 g
Protein 0.52 g
Vitamin D 0 mcg0%
Calcium 32 mg2%
Iron 0.29 mg2%
Potassium 73.8 mg2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K18% 21.7 µg
  • Folate5% 19.4 µg
  • Vitamin C3% 3 mg
  • Vitamin A3% 23.8 µg
  • Riboflavin (B2)1% 0.017 mg
  • Vitamin B61% 0.015 mg
  • Thiamin (B1)1% 0.009 mg
  • Vitamin E1% 0.086 mg
  • Choline1% 3.1 mg

Little or none: Niacin (B3), Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Calcium2% 32 mg
  • Magnesium2% 9.4 mg
  • Copper2% 0.015 mg
  • Iron2% 0.29 mg
  • Potassium2% 73.8 mg
  • Zinc1% 0.094 mg
  • Phosphorus1% 10.4 mg

Little or none: Sodium, Selenium.

How it compares

Against other records in Lettuce and lettuce salads, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sugars

    Higher than 100%

    Same value as 0 of 13 other records.

    leastmost

  • Potassium

    Higher than 100%

    Same value as 0 of 13 other records.

    leastmost

  • Iron

    Higher than 100%

    Same value as 0 of 13 other records.

    leastmost

  • Calcium

    Higher than 100%

    Same value as 0 of 13 other records.

    leastmost

  • Vitamin C

    Higher than 92%

    Same value as 0 of 13 other records.

    leastmost

  • Carbohydrates

    Lower than 85%

    Same value as 0 of 13 other records.

    leastmost

Questions

How many calories are in arugula, raw?
1 cup (20 g): 5 calories; protein: 0.52 g, carbohydrates: 0.73 g, fat: 0.13 g.
How much protein is in arugula, raw?
2.6 g per 100 g. Its estimated share of calories is 41%, using 4 kcal per gram of protein.
How many net carbs are in arugula, raw?
2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water91.7 g
Energy25 kcal
Protein2.6 g
Total lipid (fat)0.66 g
Carbohydrate, by difference3.6 g
Fiber, total dietary1.6 g
Total Sugars2 g
Calcium, Ca160 mg
Iron, Fe1.5 mg
Magnesium, Mg47 mg
Phosphorus, P52 mg
Potassium, K369 mg
Sodium, Na27 mg
Zinc, Zn0.47 mg
Copper, Cu0.076 mg
Selenium, Se0.3 µg
Vitamin C, total ascorbic acid15 mg
Thiamin0.044 mg
Riboflavin0.086 mg
Niacin0.3 mg
Vitamin B-60.073 mg
Folate, total97 µg
Folic acid0 µg
Folate, food97 µg
Folate, DFE97 µg
Choline, total15.3 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE119 µg
Retinol0 µg
Carotene, beta1,424 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin3,555 µg
Vitamin E (alpha-tocopherol)0.43 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)109 µg
Fatty acids, total saturated0.086 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.003 g
SFA 14:00 g
SFA 16:00.072 g
SFA 18:00.004 g
Fatty acids, total monounsaturated0.049 g
MUFA 16:10.001 g
MUFA 18:10.046 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.32 g
PUFA 18:20.13 g
PUFA 18:30.17 g
PUFA 18:40 g
PUFA 20:40.002 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709791, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.