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.
See how this score is calculated, build a plate around arugula, raw, or compare it with another food.
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 98Original analysis by NutriVerdict
In the kitchen and how to use it
Arugula has small, deeply lobed leaves with a peppery, slightly mustardy bite that is more pronounced in older, larger leaves and milder in young baby arugula. It is most often eaten raw in salads, either on its own dressed simply with olive oil and lemon, or mixed with milder greens, shaved parmesan, and nuts, and it is also used as a peppery topping for pizza or stirred into pasta at the end of cooking, where the residual heat wilts it slightly.
Choose arugula with leaves that are crisp and deep green, avoiding any that are yellowing or slimy, and store it unwashed in a plastic bag in the refrigerator crisper, washing it just before use. At 25 calories per 100 g, arugula is a low-calorie base for a salad, and a single leaf weighs only about 2 g, so a full salad bowl adds bulk and its notable 17% DV vitamin C and 13% DV vitamin A per 100 g without contributing many calories to the plate.
Frequently asked questions about arugula, raw
What does arugula taste like?
Arugula has a peppery, slightly mustardy flavor that is milder in young leaves and stronger in larger, more mature leaves.
How many calories are in arugula?
Arugula has about 25 calories per 100 g, and since a single leaf weighs roughly 2 g, a full salad bowl adds very few calories.
How should arugula be stored?
Keep it unwashed in a plastic bag in the refrigerator crisper drawer and wash it just before serving.