Arugula, raw
FDC 169387leaf (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 98 · +5 vs Vegetables medianArugula scores 98 of 100, an Elite result ranking 15th of 60 in Vegetables, with vitamin C at 17% DV, vitamin A at 13% DV, calcium at 12% DV, and magnesium at 11% DV per 100 grams.
It is eaten raw as a salad green, its peppery bite working well against citrus, parmesan, or balsamic, and at 25 calories per 100 grams it is a low calorie base rather than a concentrated nutrient source. Its numbers are respectable across several nutrients without any single one standing out sharply, which fits its role as an everyday salad leaf rather than a specialty ingredient.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | 1% |
| Total fat | 0.66 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 27 mg | 1% |
| Carbohydrate | 3.7 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 2.1 g | |
| Protein | 2.6 g | 5% |
| Potassium | 369 mg | 8% |
| Calcium | 160 mg | 12% |
| Iron | 1.5 mg | 8% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 119 µg | 13% |
| Vitamin E | 0.43 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | 0% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.54 mg | 0% |
| Carbohydrate | 0.07 g | 0% |
| Dietary fiber | 0.03 g | 0% |
| Sugars | 0.04 g | |
| Protein | 0.05 g | 0% |
| Potassium | 7.4 mg | 0% |
| Calcium | 3.2 mg | 0% |
| Iron | 0.03 mg | 0% |
| Magnesium | 0.94 mg | 0% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin A | 2.4 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169387Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Chives, rawDensity 98 vs 98Endive, rawDensity 98 vs 98Mustard greens, rawDensity 99 vs 98