Arugula

About This Food

Arugula, also called rocket, roquette, rugula and rucola, is a member of the Cruciferous family of vegetables.

With it's peppery mustard flavor, arugula is rich in cancer-fighting nutrients including sulforaphane, and is also an excellent source of vitamins A and C.

Arugula is sold in small bunches with roots attached and also avaialble from Earthbound Farm pre-washed in salad bags. It makes a spicy addition to salads, soups and sautéed vegetable dishes.


Estimated Glycemic Load=0
Antioxidant Score (ORAC)=1,904

The leaves should be bright green and fresh looking. Arugula is very perishable and should be tightly wrapped in a plastic bag and refrigerated for no more than 2 days.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
Good Source of
  • VitaminC
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition Information

Serving size: 3 cup(s)

Calories: 15

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.4 g
Saturated Fat
0.05 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.19 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
102 g
ALA
102 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
2.19 g
Net Carbohydrate
1.23 g
Sugars
1.23 g
Fiber
0.96 g
Protein
1.55 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
1423.8 IU
28%
Vitamin C
9 mg
15%
Vitamin D
0 IU
0%
Vitamin E
0.26 IU
1%
Vitamin B6
0.04 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
65.16 mg
81%
Folate
58.2 mcg
15%
Niacin
0.18 mg
1%
Riboflavin
0.05 mg
3%
Thiamin
0.03 mg
2%
Choline
9.18 mg
2%
Minerals
Calcium
96 mg
10%
Copper
0.05 mg
2%
Iron
0.88 mg
5%
Magnesium
28.2 mg
7%
Manganese
0.19 mg
10%
Phosphorous
31.2 mg
3%
Potassium
221.4 mg
6%
Selenium
0.18 mcg
0%
Sodium
16.2 mg
1%
Zinc
0.28 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
854.4 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
2133 mcg
Lycopene
0 mcg
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