Calorie content of Arugula. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value25 kCal1684 kCal1.5%6%6736 g
Proteins2.58 g76 g3.4%13.6%2946 g
Fats0.66 g56 g1.2%4.8%8485 g
Carbohydrates2.05 g219 g0.9%3.6%10683 g
Alimentary fiber1.6 g20 g8%32%1250 g
Water91.71 g2273 g4%16%2478 g
Ash1.4 g~
Vitamins
Vitamin A, RE119 μg900 μg13.2%52.8%756 g
beta Carotene1.424 mg5 mg28.5%114%351 g
Lutein + Zeaxanthin3555 μg~
Vitamin B1, thiamine0.044 mg1.5 mg2.9%11.6%3409 g
Vitamin B2, riboflavin0.086 mg1.8 mg4.8%19.2%2093 g
Vitamin B4, choline15.3 mg500 mg3.1%12.4%3268 g
Vitamin B5, pantothenic0.437 mg5 mg8.7%34.8%1144 g
Vitamin B6, pyridoxine0.073 mg2 mg3.7%14.8%2740 g
Vitamin B9, folate97 μg400 μg24.3%97.2%412 g
Vitamin C, ascorbic15 mg90 mg16.7%66.8%600 g
Vitamin E, alpha tocopherol, TE0.43 mg15 mg2.9%11.6%3488 g
Vitamin K, phylloquinone108.6 μg120 μg90.5%362%110 g
Vitamin PP, NE0.305 mg20 mg1.5%6%6557 g
Betaine0.1 mg~
Macronutrients
Potassium, K369 mg2500 mg14.8%59.2%678 g
Calcium, Ca160 mg1000 mg16%64%625 g
Magnesium, Mg47 mg400 mg11.8%47.2%851 g
Sodium, Na27 mg1300 mg2.1%8.4%4815 g
Sulfur, S25.8 mg1000 mg2.6%10.4%3876 g
Phosphorus, P52 mg800 mg6.5%26%1538 g
Trace Elements
Iron, Fe1.46 mg18 mg8.1%32.4%1233 g
Manganese, Mn0.321 mg2 mg16.1%64.4%623 g
Copper, Cu76 μg1000 μg7.6%30.4%1316 g
Selenium, Se0.3 μg55 μg0.5%2%18333 g
Zinc, Zn0.47 mg12 mg3.9%15.6%2553 g
Digestible carbohydrates
Mono- and disaccharides (sugars)2.05 gmax 100 г
Saturated fatty acids
Saturated fatty acids0.086 gmax 18.7 г
12: 0 Lauric0.003 g~
16: 0 Palmitic0.072 g~
18: 0 Stearin0.004 g~
Monounsaturated fatty acids0.049 gmin 16.8 г0.3%1.2%
16: 1 Palmitoleic0.001 g~
18: 1 Olein (omega-9)0.046 g~
Polyunsaturated fatty acids0.319 gfrom 11.2 to 20.62.8%11.2%
18: 2 Linoleic0.13 g~
18: 3 Linolenic0.17 g~
20: 4 Arachidonic0.002 g~
Omega-3 fatty acids0.17 gfrom 0.9 to 3.718.9%75.6%
Omega-6 fatty acids0.132 gfrom 4.7 to 16.82.8%11.2%
 

The energy value is 25 kcal.

  • 0,5 cup = 10 g (2.5 kCal)
  • leaf = 2 g (0.5 kcal)
Ruccola rich in vitamins and minerals such as: vitamin A – 13,2%, beta-carotene – 28,5%, vitamin B9 – 24,3%, vitamin C – 16,7%, vitamin K – 90,5%, potassium – 14,8%, calcium – 16%, magnesium – 11,8%, manganese – 16,1%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 25 kcal, chemical composition, nutritional value, vitamins, minerals, how Arugula is useful, calories, nutrients, useful properties of Arugula

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