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Food

Arugula

Food Arugula
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Foods / Arugula
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

Arugula, also called rocket, roquette, rugula and rucola, is a member of the Cruciferous family of vegetables.

With it's peppery mustard flavor, arugula is rich in cancer-fighting nutrients including sulforaphane, and is also an excellent source of vitamins A and C.

Arugula is sold in small bunches with roots attached and also avaialble from Earthbound Farm pre-washed in salad bags. It makes a spicy addition to salads, soups and sautéed vegetable dishes.


Estimated Glycemic Load=0
Antioxidant Score (ORAC)=1,904
Selecting & Storing

The leaves should be bright green and fresh looking. Arugula is very perishable and should be tightly wrapped in a plastic bag and refrigerated for no more than 2 days.

Special diets
  • Autoimmune Paleo Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
Good Source of
  • VitaminC
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 3 cup(s)

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Calories: 15

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.4 g
Saturated Fat
0.05 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.19 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
102 g
ALA
102 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
2.19 g
Net Carbohydrate
1.23 g
Sugars
1.23 g
Fiber
0.96 g
Protein
1.55 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
1423.8 IU
28%
Vitamin C
9 mg
15%
Vitamin D
0 IU
0%
Vitamin E
0.26 IU
1%
Vitamin B6
0.04 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
65.16 mg
81%
Folate
58.2 mcg
15%
Niacin
0.18 mg
1%
Riboflavin
0.05 mg
3%
Thiamin
0.03 mg
2%
Choline
9.18 mg
2%
Minerals
Calcium
96 mg
10%
Copper
0.05 mg
2%
Iron
0.88 mg
5%
Magnesium
28.2 mg
7%
Manganese
0.19 mg
10%
Phosphorous
31.2 mg
3%
Potassium
221.4 mg
6%
Selenium
0.18 mcg
0%
Sodium
16.2 mg
1%
Zinc
0.28 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
854.4 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
2133 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo candida diabetic elimination gluten-free gluten-free/dairy-free grain-free low carb low fodmap low histamine low oxalate paleo (light) paleo (strict) pcos pescetarian primal thyroid vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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