Arugula (Raw) – Nutritional Information
Arugula, a leafy green known for its distinct peppery flavor, is a versatile and nutritious addition to any diet. Whether used in salads, wraps, or as a garnish, this vibrant green offers a range of health benefits. With its crisp texture and refreshing taste, arugula is packed with essential vitamins, minerals, and antioxidants. Below, you’ll find a detailed breakdown of the nutritional content and health benefits of raw arugula:
Nutritional Information for Arugula (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 25 kcal |
| Protein | 2.58 g |
| Total Fat | 0.66 g |
| Saturated Fat | 0.086 g |
| Carbohydrates | 3.65 g |
| Dietary Fiber | 1.6 g |
| Sugars | 2.05 g |
| Calcium | 160 mg |
| Iron | 1.46 mg |
| Magnesium | 47 mg |
| Phosphorus | 52 mg |
| Potassium | 369 mg |
| Sodium | 27 mg |
| Zinc | 0.47 mg |
| Copper | 0.076 mg |
| Manganese | 0.321 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 15 mg |
| Thiamine (B1) | 0.044 mg |
| Riboflavin (B2) | 0.086 mg |
| Niacin (B3) | 0.305 mg |
| Vitamin B6 | 0.073 mg |
| Folate (B9) | 97 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 119 mcg |
| Vitamin E | 0.43 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Arugula is naturally allergen-free and does not contain common allergens like dairy, gluten, or nuts. However, individuals with a sensitivity to cruciferous vegetables may experience digestive discomfort. Always ensure to check for any cross-contamination risks if purchased pre-packaged.
Dietary Preferences:
Arugula is an excellent choice for various dietary needs, including:
- Vegan: Arugula contains no animal-derived ingredients.
- Vegetarian: Suitable for both vegetarians and vegans.
- Gluten-Free: Naturally free from gluten, making it safe for individuals with celiac disease or gluten sensitivity.
- Low-Calorie: A great option for those on calorie-restricted diets or looking to maintain a healthy weight.
- Low-Carb: With only 3.65 grams of carbohydrates per 100g, arugula fits well into low-carb and ketogenic diets.
- High in Fiber: Ideal for those looking to boost their fiber intake for digestive health.
Health Benefits of Arugula:
- Rich in Vitamins and Minerals: Arugula is a nutrient-dense food, providing a significant amount of vitamin A, vitamin C, calcium, and iron. These nutrients are essential for supporting vision, immune function, bone health, and energy production.
- Antioxidant Properties: Packed with antioxidants like vitamin C, arugula helps to combat oxidative stress in the body, which can reduce the risk of chronic diseases.
- Promotes Digestion: The dietary fiber in arugula aids in digestion and promotes gut health by helping to regulate bowel movements and prevent constipation.
- Supports Heart Health: The potassium content of arugula helps in maintaining healthy blood pressure levels, while magnesium contributes to proper heart function.
- Bone Health: High in calcium, arugula plays a vital role in strengthening bones and preventing bone-related diseases such as osteoporosis.
- Anti-inflammatory: The nutrients found in arugula have been shown to have anti-inflammatory effects, which may help reduce inflammation-related conditions.
Tips for Incorporating Arugula Into Your Diet:
- Salads: Arugula’s peppery taste makes it an excellent base for fresh salads, often paired with fruits, nuts, cheese, and a light vinaigrette dressing.
- Wraps and Sandwiches: Add a handful of arugula to wraps or sandwiches for an extra burst of flavor and nutrients.
- Smoothies: Blend arugula into green smoothies to add a nutritious punch without compromising taste.
- Toppings for Pizzas or Pastas: Arugula can be sprinkled over pizzas after baking or stirred into pasta dishes just before serving to retain its fresh, vibrant flavor.
- Soups and Stews: Add arugula at the end of cooking for a nutritious garnish in soups or stews.
Conclusion:
Arugula is more than just a leafy green – it’s a powerhouse of nutrients that can support overall health. Whether you’re looking to improve your immune system, enhance digestion, or simply add more flavor to your meals, arugula is a versatile and healthful choice. Its rich nutrient profile, combined with its delightful peppery taste, makes it an ideal ingredient for a wide range of dishes. Keep arugula on hand for a fresh, nutrient-packed addition to your meals!
