Arugula
Arugula is a leafy green with a balanced nutritional profile. It provides a good amount of plant-based protein while being low in fat and calories. This vegetable is rich in vitamins C, A, and K, and it offers important minerals such as calcium, iron, and potassium. Its fiber content supports digestive health, and folate contributes to cellular metabolism.
Macronutrient distribution
A Serving (20 g) of Arugula contains 5 calories, 0.52 g of protein, 0.73 g of carbohydrates, and 0.13 g of fat.
- Protein
- 0.5 g33%
- Carbs
- 0.7 g47%
- Fat
- 0.1 g19%
of calories
Calorie Burn
How long would it take to burn off 5 calories?
- Walking3.5 mph, moderate pace1 min
- YogaModerate effort, gentle pace1 min
- SwimmingFreestyle, moderate effort1 min
- Biking12–14 mph, moderate effort1 min
- StairsStair climbing, moderate pace1 min
- Running5 mph (12 min/mile)1 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (20 g)
Carbohydrates
- Carbohydrates0.73 / 313 g(0%)
- Dietary Fiber0.32 / 38 g(1%)
- Soluble Fiber0.08 g
- Insoluble Fiber0.24 g
- Total Sugars0.41 g
Fats
- Total Fat0.13 / 83 g(0%)
- Saturated Fat0.02 / 25 g(0%)
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.06 g
- Omega-30.03 g
- Omega-60.03 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Lauric Acid0 g
- Stearic Acid0 g
- Linoleic Acid0.03 g
- Palmitic Acid0.01 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein0.52 / 56 g(1%)
Amino Acids
- Lysine0.03 g
- Serine0.02 g
- Valine0.03 g
- Alanine0.03 g
- Cystine0.01 g
- Proline0.02 g
- Arginine0.04 g
- Histidine0.01 g
- Threonine0.02 g
- Isoleucine0.02 g
- Methionine0.01 g
- Tryptophan0.01 g
- Glutamic Acid0.08 g
- Aspartic Acid0.05 g
- Phenylalanine0.03 g
- Glycine0.02 g
- Leucine0.04 g
- Tyrosine0.02 g
Vitamins
- Vitamin A23.8 / 900 ug(3%)
- Vitamin C3 / 90 mg(3%)
- Vitamin E0.09 / 15 mg(1%)
- Vitamin K21.8 / 120 ug(18%)
- Vitamin B60.01 / 1.3 mg(1%)
- Thiamin (B1)0.01 / 1.2 mg(1%)
- Riboflavin (B2)0.02 / 1.3 mg(1%)
- Niacin (B3)0.06 / 16 mg(0%)
- Folate19.4 / 400 ug(5%)
- Pantothenic Acid (B5)0.09 / 5 mg(2%)
- Biotin0.57 / 30 ug(2%)
- Choline3.1 / 550 mg(1%)
Minerals
- Calcium32 / 1,000 mg(3%)
- Iron0.29 / 8 mg(4%)
- Magnesium9.4 / 420 mg(2%)
- Phosphorus10.4 / 700 mg(1%)
- Potassium73.8 / 3,400 mg(2%)
- Sodium5.4 / 2,300 mg(0%)
- Zinc0.09 / 11 mg(1%)
- Copper0.02 / 0.9 mg(2%)
- Manganese0.06 / 2.3 mg(3%)
- Selenium0.06 / 55 ug(0%)
- Iodine0.4 / 150 ug(0%)
- Chromium2.3 / 35 ug(7%)
- Molybdenum6.3 / 45 ug(14%)
Other
- Water18.3 / 3,700 g(0%)
Sources
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