Lettuce, arugula, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
With its distinctive peppery and slightly bitter taste, raw arugula adds a sophisticated zest to any dish.
Per 100g reference serving, Lettuce, arugula, raw provides 25 kcal of energy, 2.58g protein (33% of calories), 3.65g total carbohydrates (47% of calories, including 1.6g dietary fiber and 2.05g sugars), and 0.66g total fat (20% of calories).
Vitamins Profile in Lettuce, arugula, raw (Per 100g)
Track how Lettuce, arugula, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 15 mg | 16.7% DV |
| Vitamin A (RAE) | 119 µg | 13.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.43 mg | 2.9% DV |
| Vitamin K (Phylloquinone) | 109 µg | 90.5% DV |
| Vitamin B1 (Thiamin) | 0.044 mg | 3.7% DV |
| Vitamin B2 (Riboflavin) | 0.086 mg | 6.6% DV |
| Vitamin B3 (Niacin) | 0.305 mg | 1.9% DV |
| Vitamin B6 (Pyridoxine) | 0.073 mg | 4.3% DV |
| Total Folate (Vitamin B9) | 97 µg | 24.2% DV |
| Folate (Dietary Folate Equivalents) | 97 µg | 24.2% DV |
| Natural Food Folate | 97 µg | 24.2% DV |
| Choline | 15.3 mg | 2.8% DV |
| Beta-Carotene | 1424 µg | 39.6% DV |
| Lutein + Zeaxanthin | 3555 µg | 35.5% DV |
Minerals & Electrolytes in Lettuce, arugula, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.46 mg | 8.1% DV |
| Calcium (Ca) | 160 mg | 12.3% DV |
| Magnesium (Mg) | 47 mg | 11.2% DV |
| Potassium (K) | 369 mg | 7.9% DV |
| Zinc (Zn) | 0.47 mg | 4.3% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 52 mg | 4.2% DV |
| Copper (Cu) | 0.076 mg | 8.4% DV |
| Sodium (Na) | 27 mg | 1.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.17 g | 10.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.13 g | 0.9% DV |
| Monounsaturated Fat (MUFA) | 0.049 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.319 g | 1.6% DV |
| Saturated Fat (SFA) | 0.086 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Lettuce, arugula, raw contains 25 calories (kcal), 2.58g of protein, 3.65g of carbohydrates (1.6g fiber, 2.05g total sugars), and 0.66g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, arugula, raw has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -7.86 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, arugula, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lettuce, arugula, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.