Arugula
Carb Check
- Carbs
- 2gCarbs
- Fiber
- 1.6gFiber
- Net Carbs
- 0.4gNet Carbs
- Carbs per Portion
- 1.0gCarbs per Portion
- Glycemic Index
- 15Glycemic Index
- Glycemic Load
- 0.2Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Arugula
- Nutrientg
- Water91.0g
- Fiber1.6g
- Carbs2.0g
- Fat1.0g
- Protein2.0g
Advanced Nutrient Analysis
- Histamine
- Low
- Purine
- Not present
- Tyramine
- Low
- FODMAP
- Low
- Oxalate
- Low
- Goitrogen
- Low
- Sulfite
- Not present
- Nitrate
- Low
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Arugula is a leafy green vegetable with a very low glycemic index and high calcium content, making it beneficial for bone health and suitable for low-carb diets. Its moderate levels of potassium and iron also contribute to its nutritional value.
- Glycemic Index: 15, indicating a very low impact on blood sugar.
- Rich in calcium: Provides 30.97% of the RDA.
- Contains moderate levels of potassium and iron, supporting heart health and oxygen transport.
- Low in carbohydrates: Total carbs are 2g with 1.6g from fiber.
- Offers a moderate amount of magnesium and phosphorus.
Vitamin Check
- Vitamin A (Retinol)
- 0 μg
- Vitamin C
- 60 mg
- Vitamin B 1 (Thiamine)
- 0.04 mg
- Vitamin B 2 (Riboflavin)
- 0.09 mg
- Vitamin B 6 (Pyridoxine)
- 0.07 mg
- Beta-Carotene (ß-Carotene)
- 1400 μg
Mineral Check
- Sodium
- 65 mg
- Calcium
- 160 mg
- Iron
- 1.5 mg
- Potassium
- 370 mg
- Magnesium
- 35 mg
- Phosphorus
- 65 mg
- Zinc
- 0.4 mg
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 28 kcal |
| Carbohydratesmacro | 2 g |
| Proteinmacro | 2 g |
| Watermicro | 91 g |
| Dietary Fibermacro | 1.6 g |
| Dietary Fatmacro | 1 g |
| Vitamin A (Retinol)vitamin | 0 μg |
| Vitamin B 2 (Riboflavin)vitamin | 0.09 mg |
| Beta-Carotene (ß-Carotene)vitamin | 1400 μg |
| Vitamin B 6 (Pyridoxine)vitamin | 0.07 mg |
| Vitamin B 12 (Cobalamin)vitamin | 0 μg |
| Vitamin B 1 (Thiamine)vitamin | 0.04 mg |
| Vitamin Dvitamin | 0 μg |
| Vitamin Cvitamin | 60 mg |
| Sodiummineral | 65 mg |
| Calciummineral | 160 mg |
| Potassiummineral | 370 mg |
| Ironmineral | 1.5 mg |
| Magnesiummineral | 35 mg |
| Phosphorusmineral | 65 mg |
| Zincmineral | 0.4 mg |
Is Arugula keto?
Arugula is excellent for a ketogenic diet due to its low carbohydrate content and nutrient density. With only 2g of carbs and rich in essential nutrients like calcium and iron, it can be freely incorporated into salads and other keto-friendly dishes.
Carbohydrate Impact and Glycemic Index of Arugula
Arugula has a glycemic index of 15, which is very low, meaning it does not significantly impact blood sugar levels. Its glycemic load is just 0.2, making it ideal for anyone looking to manage their blood sugar effectively.