Lettuce, arugula, raw
Common food
Photo: Wikipedia
Arugula, also known as rocket, is a leafy green with a distinctively peppery, slightly bitter flavor and a tender, delicate texture. It's a nutritional powerhouse for its calorie count, offering a solid dose of protein (2.58g) and fiber (1.6g) per 100 grams, along with vitamins A, C, and K.
Calorie split: 33% protein · 47% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People adore arugula for its bold, peppery kick that instantly elevates salads, pizzas, and pastas. Its versatility allows it to be used raw for a fresh bite or wilted into warm dishes for a milder, earthy flavor.
⚠️ Watch-outs & how to enjoy it better
The strong, bitter taste can be overwhelming for some palates, especially children. Its high vitamin K content means individuals on blood-thinning medications like warfarin should maintain consistent intake. To balance the bitterness, pair it with sweet or fatty ingredients like balsamic glaze, Parmesan cheese, or olive oil.
Key benefits
- High in vitamin K for bone health
- Rich in antioxidants like glucosinolates
- Low-calorie source of dietary fiber
- Contains nitrates which may support exercise performance
- Provides a good amount of vitamin A for vision
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ancient Romans considered arugula an aphrodisiac and would plant it alongside statues of Priapus, the god of fertility.
Full nutrition (USDA data · scales with serving)
| Water | 91.7 g |
| Energy | 25.0 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 0.66 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 47.0 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 369 mg |
| Sodium, Na | 27.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 15.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.30 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 97.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 97.0 ug |
| Folate, DFE | 97.0 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 119 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1424 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3555 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 109 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from TACO BELL, Soft Taco with beef, cheese and lettuce — USDA does not publish this profile for Lettuce.
| Tryptophan | 0.10 g |
| Threonine | 0.37 g |
| Isoleucine | 0.38 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.20 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.52 g |
| Proline | 0.72 g |
| Serine | 0.45 g |
FAQ
How is arugula different from regular lettuce?
Arugula has a much stronger, peppery flavor compared to the mild taste of varieties like iceberg or romaine. It's also more nutrient-dense, particularly in vitamins K and A.
Can I cook arugula?
Yes. While commonly eaten raw, arugula wilts quickly when sautéed or added to hot dishes, which mellows its sharpness and brings out a subtle, earthy sweetness.
How do I keep arugula fresh?
Store it unwashed in a plastic bag with a paper towel to absorb moisture in the crisper drawer of your fridge. Use it within a few days for the best flavor and texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.25 kcal/g · 41% calories from protein · 1.6 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.