Food detail / Source: USDA

Arugula

Category: Vegetable, root or tuber

Preparation: Arugula, raw, exactly as identified by USDA.

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Illustration of Arugula: Arugula, raw, exactly as identified by USDA.

Portion

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Rank per 100 g · #1 = highest amount, not a health score. Ranks update with the published catalog.

Calories

Rank 162 of 175 foods with reported data, per 100 g; highest amount first.

25.0 kcal

Protein

Rank 117 of 206 foods with reported data, per 100 g; highest amount first.

2.6 g

Carbohydrates

Rank 156 of 206 foods with reported data, per 100 g; highest amount first.

3.6 g

Fat

Rank 109 of 195 foods with reported data, per 100 g; highest amount first.

0.7 g

Fiber

Rank 119 of 186 foods with reported data, per 100 g; highest amount first.

1.6 g

Water

Rank 23 of 206 foods with reported data, per 100 g; highest amount first.

91.7 g

Calcium

Rank 32 of 205 foods with reported data, per 100 g; highest amount first.

160.0 mg

Iron

Rank 74 of 187 foods with reported data, per 100 g; highest amount first.

1.5 mg

Magnesium

Rank 56 of 205 foods with reported data, per 100 g; highest amount first.

47.0 mg

Phosphorus

Rank 123 of 205 foods with reported data, per 100 g; highest amount first.

52.0 mg

Potassium

Rank 66 of 205 foods with reported data, per 100 g; highest amount first.

369.0 mg

Sodium

Rank 75 of 183 foods with reported data, per 100 g; highest amount first.

27.0 mg

Vitamin C

Rank 47 of 178 foods with reported data, per 100 g; highest amount first.

15.0 mg

Thiamin

Rank 121 of 185 foods with reported data, per 100 g; highest amount first.

0.0 mg

Riboflavin

Rank 83 of 179 foods with reported data, per 100 g; highest amount first.

0.1 mg

Niacin

Rank 145 of 188 foods with reported data, per 100 g; highest amount first.

0.3 mg

Vitamin B6

Rank 134 of 187 foods with reported data, per 100 g; highest amount first.

0.1 mg

Folate

Rank 21 of 176 foods with reported data, per 100 g; highest amount first.

97.0 µg

Choline

Rank 72 of 134 foods with reported data, per 100 g; highest amount first.

15.3 mg

Vitamin B12

Rank 50 of 166 foods with reported data, per 100 g; highest amount first.

0.0 µg

Vitamin A

Rank 30 of 169 foods with reported data, per 100 g; highest amount first.

119.0 µg

Vitamin E

Rank 69 of 143 foods with reported data, per 100 g; highest amount first.

0.4 mg

Vitamin D (IU)

Rank 37 of 152 foods with reported data, per 100 g; highest amount first.

0.0 IU

Vitamin D (D2 + D3, µg)

Rank 35 of 152 foods with reported data, per 100 g; highest amount first.

0.0 µg

Vitamin K (phylloquinone)

Rank 16 of 147 foods with reported data, per 100 g; highest amount first.

108.6 µg

Cholesterol

Rank 51 of 170 foods with reported data, per 100 g; highest amount first.

0.0 mg

USDA composition per 100 g for this preparation. Missing values and results below quantification limits remain unavailable for arithmetic; see USDA for the original limits. These data do not establish a food-specific health benefit.

206 foods · per 100 g

Where does this food rank?

Position 1 has the highest amount. All published foods with data for the same nutrient form are compared using compatible units. Rankings refresh when catalog changes are published; a high position does not mean a food is healthier.

218 nutrients · page 1 of 19

  • 5-methyl tetrahydrofolate (5-MTHF)

    —
    Not reported1 with comparable data

    205 not reported · 0 incompatible units

  • 25-hydroxycholecalciferol

    —
    Not reported2 with comparable data

    204 not reported · 0 incompatible units

  • Alanine

    —
    Not reported144 with comparable data

    62 not reported · 0 incompatible units

  • Alcohol, ethyl

    #4
    0 g139 with comparable data

    67 not reported · 0 incompatible units

  • Amino acids

    —
    Not reported0 with comparable data

    206 not reported · 0 incompatible units

  • Arginine

    —
    Not reported148 with comparable data

    58 not reported · 0 incompatible units

  • Ash

    #75
    1.4 g205 with comparable data

    1 not reported · 0 incompatible units

  • Aspartic acid

    —
    Not reported145 with comparable data

    61 not reported · 0 incompatible units

  • Beta-glucan

    —
    Not reported1 with comparable data

    205 not reported · 0 incompatible units

  • Beta-sitosterol

    —
    Not reported8 with comparable data

    198 not reported · 0 incompatible units

  • Betaine

    #49
    0.1 mg60 with comparable data

    146 not reported · 0 incompatible units

  • Biotin

    —
    Not reported10 with comparable data

    196 not reported · 0 incompatible units

Unreported values never count as zero. Ties use the stable food identifier. Bars show relative position, not a percentage of recommended intake.

Photograph credits
Bitameans preparation illustration: Arugula · Preparation illustration © 2026 Q8pass Society. · Q8pass Society commissioned digital illustration. Square WebP renditions prepared from the commissioned illustration; this is artwork, not a factual identification photograph or measured serving.

Reference photograph; not the sample analyzed by USDA.

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