Arugula Salad Mix
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 22.18 g | 8% |
| Net Carbohydrates | 17.35 g | 7% |
| Sugars | 10.17 g | 29% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 4.84 g | 17% |
| Protein | 16.03 g | 32% |
| Total Fat | 71.24 g | 91% |
| Saturated Fat | 17.51 g | 88% |
| Monounsaturated Fat | 42.87 g | - |
| Polyunsaturated Fat | 6.84 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 66.75 mg | 22% |
| Vitamins | ||
| Vitamin A | 610.22 mcg | 68% |
| Vitamin C | 54.76 mg | 61% |
| Vitamin D | 0.3 mcg | 1% |
| Minerals | ||
| Sodium | 2060.08 mg | 90% |
| Potassium | 1061.18 mg | 23% |
| Calcium | 591.99 mg | 46% |
| Magnesium | 103.32 mg | 25% |
| Iron | 3.36 mg | 19% |
| Zinc | 3.32 mg | 30% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
68%
Vitamin C
61%
Vitamin D
1%
Vitamin E
62%
Vitamin K
156%
Vitamin B1
22%
Vitamin B2
53%
Vitamin B3
14%
Vitamin B5
34%
Vitamin B6
30%
Vitamin B7
-
Vitamin B9
6%
Vitamin B12
53%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
46%
Iron
19%
Magnesium
25%
Phosphorus
31%
Potassium
23%
Sodium
90%
Zinc
30%
Copper
21%
Manganese
43%
Selenium
22%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
36%
Isoleucine
45%
Valine
48%
Lysine
34%
Tryptophan
43%
Threonine
34%
Phenylalanine
44%
Methionine
42%
Histidine
30%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 769 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 53 min
Jogging
1 h 38 min
Cycling
1 h 40 min
Walking
3 h 1 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Arugula is a nutrient-dense, low-calorie leafy green, rich in fiber, antioxidants, and beneficial plant compounds like glucosinolates and polyphenols. Observational evidence suggests it may reduce the risk of various cancers, including breast, colorectal, lung, and prostate cancer, and type 2 diabetes, while also offering protective effects on heart health by potentially reducing atherosclerosis in older women. It provides essential nutrients such as folate and vitamin K, which is crucial for bone mineralization and overall bone health.
1. Arugula: Health Benefits, Facts, and Research
Source: Medical News Today, 2020
Summary: Arugula is linked to a reduced risk of various cancers, type 2 diabetes, and offers protective effects on heart health, primarily due to its glucosinolate content, fiber, and beneficial plant compounds.
2. Arugula: Benefits and Nutrition
Source: Healthline, 2023
Summary: Arugula is a nutrient-dense, low-calorie leafy green rich in fiber and phytochemicals, providing essential nutrients such as calcium, potassium, folate, and vitamins A, C, and K.
Read More: https://www.healthline.com/health/food-nutrition/arugula
3. Enterobacteriaceae Dominate the Core Microbiome and Contribute to the Resistome of Arugula (Eruca Sativa Mill.).
Source: PubMed
Summary: Arugula is colonized by a diverse, plant habitat-specific microbiota, with Enterobacteriaceae dominating the phyllosphere bacterial community and contributing significantly to its overall resistome through various antibiotic resistances.
Read More: https://pubmed.ncbi.nlm.nih.gov/30696492/
4. Arugula: Nutrition, Benefits, Risks, & More
Source: WebMD
Summary: Arugula is full of antioxidants and glucosinolates, which are beneficial plant compounds that protect cells from damage.
Read More: https://www.webmd.com/food-recipes/benefits-arugula
5. Dark Green Leafy Vegetables : Usda Ars
Source: USDA ARS
Summary: Dark green leafy vegetables are excellent sources of nutrition, providing significant amounts of folate and vitamin K, and contribute to cancer prevention due to their high antioxidant content.
Read More: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
6. 5 Health Benefits of Arugula
Source: Cleveland Clinic
Summary: Arugula is a cruciferous vegetable that offers a wide array of health benefits, including fighting cancer, strengthening bones, boosting the immune system, supporting gut health, and contributing to heart health.
Read More: https://health.clevelandclinic.org/arugula-benefits
