Calorie Breakdown for 60 Grams of Arugula
For a 60-gram serving of raw arugula, the calorie content is approximately 15 kcal. This very low energy density is a primary reason arugula is such a valuable and versatile ingredient for salads, sandwiches, and other dishes, especially for those managing their weight. The calories come from its modest amounts of carbohydrates, protein, and fat.
Macronutrient Profile in Detail
While the calorie count is minimal, the macronutrient content for a 60-gram portion offers a balanced breakdown, according to some analyses:
- Carbohydrates: Roughly 2 grams, with a notable portion coming from dietary fiber. This low carbohydrate load is excellent for keto and low-carb diets.
- Protein: Approximately 2 grams, which is a significant contribution for a leafy green.
- Fat: Around 0.4 grams, making it virtually fat-free.
Micronutrient Powerhouse in 60g
Beyond the macronutrients, a 60-gram portion of arugula is rich in essential vitamins and minerals. It is an excellent source of vitamin K, providing over half of the daily recommended value. It also contains significant amounts of calcium, iron, and folate.
- Vitamins:
- Vitamin K: Important for blood clotting and bone health.
- Folate (B9): Crucial for DNA production and cell growth.
- Vitamin C: An antioxidant that supports the immune system.
- Vitamin A (Beta-carotene): Supports vision and immune function.
- Minerals:
- Calcium: Essential for strong bones and teeth.
- Iron: Key for oxygen transport in the blood.
- Potassium: Supports heart health and fluid balance.
Comparison: Arugula vs. Other Greens
To put arugula's low-calorie density into perspective, let's compare it to other popular greens. This table highlights how arugula stacks up against its leafy competitors, demonstrating its exceptional nutrient-to-calorie ratio.
| Leafy Green (100 grams) | Calories (approx.) | Protein (approx.) | Fiber (approx.) | Notable Nutrients |
|---|---|---|---|---|
| Arugula | 25 kcal | 2.6 g | 1.6 g | High in Vitamin K, Folate, and Calcium |
| Spinach | 23 kcal | 2.9 g | 2.2 g | High in Iron, Vitamin A, and Vitamin K |
| Kale | 35 kcal | 3.3 g | 2.0 g | Very high in Vitamin K and Vitamin C |
| Romaine Lettuce | 17 kcal | 1.2 g | 1.2 g | Good source of Vitamin A and Folate |
As the table shows, arugula offers a calorie count similar to other nutrient-dense greens. While spinach might contain slightly more protein and iron per 100g, arugula's unique balance of vitamins and minerals, including its high vitamin K content, makes it an equally formidable and healthy choice.
Incorporating Arugula Into Your Diet
Arugula's distinct peppery flavor makes it a versatile ingredient. Here are a few ways to include more of it in your meals:
- Salads: Create a simple and refreshing salad by tossing arugula with a light lemon vinaigrette, cherry tomatoes, and shaved Parmesan cheese.
- Sandwiches and Wraps: Layer a handful of fresh arugula onto sandwiches and wraps for a peppery kick and added nutrition.
- Pizza Topping: Add a vibrant, fresh layer of raw arugula to pizza immediately after it comes out of the oven.
- Pesto: Substitute arugula for basil to create a peppery, unique pesto for pasta or bruschetta.
- Sautéed Greens: Gently wilt arugula with some garlic and olive oil for a simple and flavorful side dish. The cooking process mellows its strong flavor.
- Soups: Stir a handful of arugula into a warm soup just before serving. The leaves will wilt from the heat, adding a delicate, peppery undertone.
Conclusion
In summary, 60 grams of raw arugula contains a minimal 15 calories, making it a powerhouse of nutrition rather than energy. It provides an excellent source of essential vitamins, particularly vitamin K, along with valuable minerals like calcium and iron. Its low-calorie density and rich nutrient profile make it a perfect addition to a wide range of dishes for anyone focused on healthy eating and weight management. By incorporating arugula into your diet in various creative ways, you can easily boost your nutrient intake without adding significant calories.
