Calories in Arugula or Rocket Salad, Nutrition and Health Benefits

How many calories in Arugula? See below, the Arugula calories for the different serving sizes. Arugula is a green leafed salad plant sometimes known as Garden Rocket or simply Rocket, Roquette, or Eruca. We provide you with Arugula nutrition facts and the Arugula benefits to help you lose weight and eat a healthy diet.

It is very low in calories but full of vitamins and minerals, including vitamins A, C, K, beta carotene, folate (or folic acid), lutein, calcium, potassium, magnesium and phosphorus as well as several others.

It is well known for its aphrodisiac qualities. Given its high lutein and beta carotene content it is thought to add protection against macular degeneration and cancer. Other health benefits of Arugula include an improved immune system.

Calories in Arugula or Rocket Salad

See our vegetable calories comparison chart to compare calories in Arugula with the other calories in vegetables.

Also, have a look how nutritious Arugula is in comparison to the other vegetable nutrition facts.

Calories in Arugula, Raw

Refuse: 40% (Roots, stems and yellowed leaves)
Scientific Name: Eruca sativa
Serving SizeCalories per Serving
100 grams25 kcal (105 kJ)
1 leaf, 2 grams0 kcal (2 kJ)
0.5 cup, 10 grams2 kcal (10 kJ)
Source: USDA National Nutrient Database for Standard Reference

Arugula or Rocket Salad Nutrition Facts

Arugula, Raw
Nutritional value per 100 g (3.5 oz)
Water91.71 g
Energy105 kJ (25 kcal)
Carbohydrates3.65 g
Fiber1.6 g
Sugars2.05 g
Total Fat:0.66 g
Cholesterol0 mg
Protein1.23 g
Calcium, Ca160 mg (16 %)
Iron, Fe1.46 mg (8 %)
Magnesium, Mg0.321 mg (16 %)
Phosphorus, P52 mg (5 %)
Potassium, K369 mg (8 %)
Zinc, Zn0.47 mg (3 %)
Copper, Cu0.076 mg (4 %)
Manganese, Mn0.321 mg (16 %)
Selenium, Se0.3 mcg (0 %)
Vitamin C15 mg (25 %)
Thiamine (Vit. B1)0.044 mg (3 %)
Riboflavin (Vit. B2)0.086 mg (5 %)
Niacin (Vit. B3)0.305 mg (1.5 %)
Pantothenic acid (B5)0.437 mg (4 %)
Vitamin B60.073 mg (4 %)
Folate (Vit. B9)97 mcg (24 %)
Vitamin B120 mcg (0 %)
Vitamin A2373 IU (47 %)
Vitamin E0.43 mg (2 %)
Vitamin K108.6 mcg (136 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

You Might Also Like:

Like This Page?

Share This Page:

Back to top

Search Our Site:

Custom Search

Free E-Book:

Free ebook: Insider Secrets for a Lean Body

Join the newsletter and get a free welcome pack!

We Recommend:

Burn the Fat, Feed the Muscle - How to Lose Weight Fast Burn the Fat, Feed the Muscle