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Wild Arugula

Wild Arugula

EverydayFresh

Wild arugula is a leafy green vegetable and a more pungent, intensely flavored variety of standard arugula, characterized by its slender, deeply serrated leaves. Its signature peppery bite—stronger than cultivated arugula—comes from higher concentrations of glucosinolates, antioxidant compounds also found in cruciferous vegetables. Typically harvested young for tender texture, this Mediterranean-native green adds a bold, spicy accent to salads, pizzas, and pasta dishes while providing notable amounts of vitamins A and C in low-calorie servings.

Macro Impact

A 1 cup serving contains 5 calories, 1g protein, 1g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 5 calories?
Walking3.5 mph, moderate pace
1 min
YogaModerate effort, gentle pace
1 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
<1 min

Nutrition Facts

Serving size1 cup (20 g)
Amount per serving
Calories5
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate0.7g
0%
Dietary Fiber0.4g
1%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein0.6g
Vitamin D0mcg
0%
Calcium40mg
3%
Iron0.3mg
2%
Potassium76mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
1%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
3%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
24 / 400 mcg
6%
Vitamin A
84 / 800 mcg
11%
Vitamin C
3 / 83 mg
4%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
22 / 105 mcg
21%
Minerals
Calcium
40 / 1k mg
4%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
2%
Magnesium
9 / 370 mg
3%
Manganese
0 / 2 mg
3%
Phosphorous
10 / 700 mg
1%
Potassium
76 / 3k mg
3%
Selenium
0 / 55 mcg
0%
Sodium
5 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
2 / 30 mcg
8%
Molybdenum
6 / 45 mcg
14%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
18 g
Caffeine
0 mg
Choline
3 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Arugula, raw. USDA Standard Reference, Legacy. Food ID 169387.
  2. 2.Arugula, raw. Canadian Nutrient File. Food ID 2352.
  3. 3.Arugula, rocket, raw. Frida. Public Food Key 1492.
  4. 4.Rocket, fresh, raw. Australian Nutrient Database. Public Food Key F007712.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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