Arugula is a nutrient-rich leafy green packed with vitamins A, C, K, folate, and minerals, offering low calories and high antioxidants.
Understanding Arugula’s Nutritional Profile
Arugula, often called rocket or garden rocket, stands out as a leafy green vegetable with a peppery flavor that adds zest to salads and dishes. Beyond its unique taste, arugula packs a nutritional punch that makes it an excellent choice for health-conscious eaters. According to the Arugula Nutrition USDA data, this green is low in calories but rich in essential nutrients that support overall wellness.
A typical serving size of arugula (about 20 grams or 1 cup raw) contains roughly 5 calories. Despite its low energy content, it offers significant amounts of vitamins and minerals. The standout nutrients include vitamin K, which plays a critical role in blood clotting and bone health; vitamin A, vital for vision and immune function; vitamin C for antioxidant protection; and folate necessary for DNA synthesis and repair.
This potent mix of nutrients makes arugula not just a flavorful addition but also a smart choice for boosting nutrient intake without adding excess calories or fats. Its high water content also contributes to hydration while providing dietary fiber that supports digestion.
Key Vitamins and Minerals in Arugula
Arugula’s nutrient density is impressive when you examine its vitamin and mineral content more closely. It’s especially notable for its contribution to daily vitamin K requirements. Just one cup of raw arugula can provide over 20% of the recommended daily intake of vitamin K.
Vitamin A comes mainly from beta-carotene in arugula. This antioxidant pigment converts into active vitamin A in the body, supporting eye health and skin integrity. Vitamin C levels are moderate but significant enough to contribute to immune defense and collagen production.
Minerals such as calcium, potassium, magnesium, and iron are present in modest amounts but contribute to overall mineral balance. Calcium supports bone strength; potassium helps regulate blood pressure; magnesium is involved in hundreds of enzymatic reactions; iron is crucial for oxygen transport in the blood.
The synergy between these vitamins and minerals makes arugula an excellent vegetable to include regularly in diets aimed at maintaining heart health, strong bones, and robust immunity.
Micronutrient Breakdown per 100g of Raw Arugula
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 25 kcal | 1% |
| Vitamin K | 108.6 µg | 91% |
| Vitamin A (RAE) | 119 µg | 13% |
| Vitamin C | 15 mg | 17% |
| Folate (Vitamin B9) | 97 µg | 24% |
| Calcium | 160 mg | 12% |
| Iron | 1.5 mg | 8% |
| Potassium | 369 mg | 8% |
| *Based on a 2,000 calorie diet. | ||
The Role of Antioxidants in Arugula Nutrition USDA Data
Antioxidants are compounds that protect cells from damage caused by free radicals—unstable molecules linked to aging and chronic diseases. Arugula shines here too because it contains several antioxidants including vitamin C, beta-carotene (a precursor to vitamin A), lutein, zeaxanthin, and glucosinolates.
Glucosinolates are sulfur-containing compounds unique to cruciferous vegetables like arugula. When broken down during chewing or digestion, they form biologically active compounds such as isothiocyanates which have been studied for their potential anti-cancer properties.
Lutein and zeaxanthin are carotenoids concentrated in the retina of the eye where they help filter harmful blue light and protect against age-related macular degeneration. Including arugula regularly can help boost intake of these vital antioxidants supporting eye health.
Nutritional Comparison: Arugula vs Other Leafy Greens (per 100g)
| Nutrient/Green | Arugula | Kale | Spinach |
|---|---|---|---|
| Calories (kcal) | 25 | 35 | 23 |
| Vitamin K (µg) | 108.6 | 817 | 483 |
| Vitamin A (RAE µg) | 119 | 681 | 469 |
| Vitamin C (mg) | 15 | 120 | 28 |
| Calcium (mg) | 160 | 150 | 99 |
| Iron (mg) | 1.5 | 1.5 | 2.7 |
| *Values sourced from USDA FoodData Central. | |||
While kale leads in vitamins K and C by a wide margin, arugula holds its own as a flavorful low-calorie option with respectable amounts of key nutrients like calcium and folate.
Dietary fiber plays an essential role in digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Arugula provides about 1.6 grams of fiber per 100 grams serving—an amount modest compared to some other greens but still valuable given its low calorie density.
Fiber helps slow digestion which can stabilize blood sugar levels after meals—a boon for metabolic health. Moreover, fiber-rich diets correlate with reduced risk of heart disease through cholesterol management.
Hydration often gets overlooked when discussing nutrition but it’s critical too! Raw arugula consists mostly of water—about 91% by weight—which aids hydration status especially when consumed fresh in salads or smoothies.
Combining fiber with high water content makes arugula an excellent vegetable choice for supporting digestive comfort while keeping calorie intake minimal.
At first glance, arugula isn’t known as a protein powerhouse—it contains roughly 2.6 grams per 100 grams serving which is relatively low compared to legumes or animal sources—but it still contributes meaningfully within plant-based diets.
Its protein quality includes essential amino acids necessary for muscle repair and enzyme functions though not complete on its own like animal proteins do. Using arugula alongside other protein-rich foods can create balanced meals that support muscle maintenance without excess fat or calories.
For vegetarians or vegans seeking variety beyond traditional sources like beans or tofu, adding arugula enriches meals both nutritionally and flavor-wise with its peppery bite.
Folate stands out among B-vitamins due to its critical involvement in DNA synthesis during cell division—a process vital during pregnancy for fetal development as well as general tissue repair throughout life.
Arugula supplies about 97 micrograms per 100 grams serving—roughly one-quarter of daily needs—which helps reduce homocysteine levels in the blood when combined with vitamins B6 and B12 from other foods.
Elevated homocysteine associates with increased cardiovascular risk through damaging arterial walls leading to inflammation or clot formation over time.
Eating folate-rich foods like arugula regularly supports heart health by aiding homocysteine metabolism while also contributing antioxidants that reduce oxidative stress on blood vessels—making this green a smart pick for cardiovascular wellness menus.
For those watching their waistline or aiming for healthy weight loss strategies without compromising nutrition density, arugula fits perfectly into meal plans due to its very low calorie count paired with high nutrient content.
Its peppery flavor adds excitement without needing heavy dressings or sauces loaded with fats or sugars often used to mask bland greens.
By substituting higher-calorie ingredients with generous portions of arugula in salads or sandwiches you increase volume eaten while lowering total caloric intake—a key principle behind many successful weight management plans known as volumetrics dieting.
This approach satisfies hunger signals through fiber plus water bulk but keeps energy input controlled helping prevent overeating later on during the day—a winning combo backed by nutritional science reflected clearly within the Arugula Nutrition USDA data sets available online.
Armed with knowledge about what makes arugula so nutritious according to USDA standards doesn’t mean much if you don’t know how best to enjoy it!
Raw leaves work great tossed into salads alongside mild greens like romaine or spinach balancing flavors nicely while preserving maximum vitamin content since heat degrades some nutrients like vitamin C dramatically during cooking processes.
Lightly sautéed or added at the end of cooking soups preserves texture yet softens bitterness making it more palatable for picky eaters while still retaining many nutrients albeit at reduced levels compared to raw consumption.
Blended into pesto sauces replacing basil offers another delicious way plus boosts nutrient intake paired with healthy fats from olive oil enhancing absorption especially fat-soluble vitamins such as A & K found abundantly within arugulas’ leaves per the USDA nutrition facts data sets studied extensively across food science literature worldwide today.
Try sprinkling toasted nuts over an arugula salad adding crunch plus protein complementing this vibrant leafy green’s nutritional profile further enhancing meal satisfaction both taste-wise & nutritionally!
Key Takeaways: Arugula Nutrition USDA
➤ Low in calories: Arugula contains just 25 kcal per 100g.
➤ Rich in vitamins: High in vitamins A, C, and K.
➤ Good source of minerals: Contains calcium and potassium.
➤ High in antioxidants: Helps combat oxidative stress.
➤ Supports digestion: Contains dietary fiber for gut health.
Frequently Asked Questions
What does the Arugula Nutrition USDA data reveal about its calorie content?
According to the Arugula Nutrition USDA information, arugula is very low in calories. A typical serving of one cup raw (about 20 grams) contains roughly 5 calories, making it an excellent choice for those seeking nutrient-dense, low-calorie foods.
Which key vitamins are highlighted in Arugula Nutrition USDA reports?
The USDA data shows that arugula is rich in vitamins A, C, and K. Vitamin K is particularly abundant, providing over 20% of the daily recommended intake per cup. These vitamins support vision, immune function, blood clotting, and antioxidant protection.
How does Arugula Nutrition USDA data describe its mineral content?
Arugula contains important minerals such as calcium, potassium, magnesium, and iron. These minerals contribute to bone strength, blood pressure regulation, enzymatic functions, and oxygen transport in the body.
What health benefits are associated with arugula according to the Arugula Nutrition USDA profile?
The USDA nutritional profile highlights arugula’s role in supporting heart health, strong bones, and a robust immune system. Its combination of vitamins and minerals makes it a smart addition to a balanced diet.
How much vitamin K does arugula provide based on the Arugula Nutrition USDA data?
Per 100 grams of raw arugula, the USDA data indicates it provides about 108.6 micrograms of vitamin K, which is approximately 91% of the daily value. This makes arugula an excellent source of this essential nutrient.