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Arugula
Arugula is a culinary and nutritional food item and associated with Arugula. Per 100 g, it provides an energy density of 28 kcal (117.15 kJ) and features a low glycemic index of 50, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 2.6 g of protein, 3.7 g of total carbohydrates (including 2.1 g of sugars), 0.7 g of total lipids, and 1.6 g of dietary fiber, alongside a water content of 91.7 g.
With respect to micronutrients, minerals, and vitamins, Arugula contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (160 mg), magnesium (47 mg), potassium (369 mg), phosphorus (52 mg), iron (1.5 mg), zinc (0.47 mg), sodium (27 mg), vitamin E (0.04 mg), vitamin K (108.6 µg), and vitamin B6 (pyridoxine) (0.07 mg). Additionally, sodium chloride equivalent stands at 0.07 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense.
From a clinical nutrition and meal-planning standpoint, Arugula aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Anti-Inflammatory Diet, and Mediterranean Diet. Arugula delivers glucosinolates, vitamin K, and dietary nitrates with negligible calories, making it an essential green for vegan, vegetarian, WFPB, anti-inflammatory, and Mediterranean diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it features in recipes such as Beetroot Carpaccio, Salad with chicken, orange, and nuts with honey-mustard sauce and cinnamon, Turkey with Vegetables, Turkey with Vegetables (lighter version), and Pomegranate and Feta Cheese Salad, offering versatile ways to build nutrient-dense meals.
Base: 100g
DASH Diet
Heart Health
Vegan
Vegetarian
Specification & Key Parameters
IŻŻ • EFSA
9 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Calories / 100g
|
28 kcal (117 kJ) |
Protein / 100g
|
2,6 g |
|
Fat / 100g
|
0,7 g |
Carbs / 100g
|
3,7 g |
|
Fiber / 100g
|
0,0 g |
Glycemic Index (GI)
|
IG 15 |
|
Glycemic Load (GL)
|
GL 2.2 |
Cena / 100g (Walmart)
|
$0.18 |
|
Woda / 100g
|
91,7 g |
Prices calculated for
Walmart
$0.18
/ 100g
Choose grocery chain
Arugula (100 g)
Specialist Verified
Kcal
28 kcal
Protein
37%
2.6 g
Fat
10%
0.7 g
Carbohydrates
53%
3.7 g
fiber: 0 g
IG: 15
PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Arugula
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Auchan
0,17 USD
/ 100 g
Calculate for portions:
(100 g)
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Calculate product cost by selected weight
(
100 g
)
0,17 USD
100 kcal
0,54 USD
20 g protein
1,31 USD
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| Select supermarket chain | 100 g | 100 g | 250 g | 500 g | 1 kg | Find store on map & calculate route |
|---|---|---|---|---|---|---|
Auchan
Cheapest
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Netto
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Aldi
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Carrefour
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Lidl
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Dino
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Kaufland
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Biedronka
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Rewe
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Żabka
+24%
|
0,21 USD | 0,21 USD | 0,53 USD | 1,05 USD | 2,10 USD |
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Contains allergens
1
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)
Calculate for portions:
(100 g)
Macronutrient Distribution
100 g
32
kcal
Protein
2.6g (32% kcal)
Fat
0.7g (19% kcal)
Carbs
3.7g (49% kcal)
Protein
2.6g
Fat
0.7g
Carbs
3.7g
Bio-Analysis
Food Product
Arugula
32 kcal
B: 2.6g
T: 0.7g
W: 3.7g
🔍
Looking for a specific mineral or vitamin?
Explore all 37 nutrients organized by category and RDA coverage.
Nutrient
20% RDA
Calcium
160
mg
Nutrient
1% RDA
Carbohydrate
3.7
g
Nutrient
Carotene Beta
1424
mg
Nutrient
Cholesterol
1
mg
Nutrient
Copper
0.08
mg
Nutrient
1% RDA
Fat
0.7
g
Nutrient
Fatty trans
1
g
Nutrient
6% RDA
Fiber
1.6
g
Nutrient
Folate
97
µg
Nutrient
11% RDA
Iron
1.5
mg
Nutrient
Lutein + zeaxanthin
3555
mg
Nutrient
13% RDA
Magnesium
47
mg
Nutrient
Manganese
0.32
mg
Nutrient
Nitrate
480
mg
Nutrient
Omega 3
0.2
g
Nutrient
Omega 6
0.18
g
Nutrient
7% RDA
Phosphorus
52
mg
Nutrient
19% RDA
Potassium
369
mg
Nutrient
5% RDA
Protein
2.6
g
Nutrient
Salt
0.07
g
Nutrient
1% RDA
Sodium
27
mg
Nutrient
4% RDA
Sugar
2.1
g
Nutrient
Tocopherol beta
0.43
mg
Nutrient
297% RDA
Vitamin A
2373
µg
Nutrient
Vitamin B1 (Thiamin)
0.04
mg
Nutrient
Vitamin B12 (Cobalamin)
1
µg
Nutrient
Vitamin B2 (Riboflavin)
0.09
mg
Nutrient
Vitamin B3 (Niacin)
0.3
mg
Nutrient
Vitamin B4 (Choline)
15
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.44
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.07
mg
Nutrient
Vitamin C (Ascorbic acid)
15
mg
Nutrient
7% RDA
Vitamin D
1
µg
Nutrient
Vitamin E
0.04
mg
Nutrient
145% RDA
Vitamin K
108.6
µg
Nutrient
Water
91.7
g
Nutrient
5% RDA
Zinc
0.47
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Calcium | - | 160 mg | 20% |
| Carbohydrate | - | 3.7 g | 1% |
| Carotene Beta | - | 1424 mg | - |
| Cholesterol | - | 1 mg | - |
| Copper | - | 0.08 mg | - |
| Fat | - | 0.7 g | 1% |
| Fatty trans | - | 1 g | - |
| Fiber | - | 1.6 g | 6% |
| Folate | - | 97 µg | - |
| Iron | - | 1.5 mg | 11% |
| Lutein + zeaxanthin | - | 3555 mg | - |
| Magnesium | - | 47 mg | 13% |
| Manganese | - | 0.32 mg | - |
| Nitrate | - | 480 mg | - |
| Omega 3 | - | 0.2 g | - |
| Omega 6 | - | 0.18 g | - |
| Phosphorus | - | 52 mg | 7% |
| Potassium | - | 369 mg | 19% |
| Protein | - | 2.6 g | 5% |
| Salt | - | 0.07 g | - |
| Sodium | - | 27 mg | 1% |
| Sugar | - | 2.1 g | 4% |
| Tocopherol beta | - | 0.43 mg | - |
| Vitamin A | - | 2373 µg | 297% |
| Vitamin B1 (Thiamin) | - | 0.04 mg | - |
| Vitamin B12 (Cobalamin) | - | 1 µg | - |
| Vitamin B2 (Riboflavin) | - | 0.09 mg | - |
| Vitamin B3 (Niacin) | - | 0.3 mg | - |
| Vitamin B4 (Choline) | - | 15 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.44 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.07 mg | - |
| Vitamin C (Ascorbic acid) | - | 15 mg | - |
| Vitamin D | - | 1 µg | 7% |
| Vitamin E | - | 0.04 mg | - |
| Vitamin K | - | 108.6 µg | 145% |
| Water | - | 91.7 g | - |
| Zinc | - | 0.47 mg | 5% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
(100 g)
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): Low (0.3)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
Low glycemic load (GL 0.3) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL)
Low
0.3
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (2.6 g), fat (0.7 g), and dietary fiber (1.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
2.1 g
Simple sugars: 2.1 g
Slowing fiber: 1.6 g
