Arugula, raw

Macronutrients ratio per 100g (28 calories)

Let’s take a look at the macronutrient profile of "Arugula, raw" in USDA database. The graph above shows the breakdown by carbs, protein, fat, and fiber.

This food is optimal for weight loss

Energy density is one of the main indicators of whether food is great for weight loss or not.

The energy density of "Arugula, raw" is 0.25 which makes it a low energy density food.

energy density 0.25 per gram

3%
weight loss
weight gain
maintenance

How nutritious is this food?

Okay… So is “Arugula, raw” good for me?

Nutrient Density per calorie of this food puts it at 59/100.

nutrient density per calorie score

59%
low
excellent
good

This is a good score if you are trying focus on getting most of the neccessary nutrients in your diet and not consume tons of calories.

Nutrients as % of Recommended Daily Intake per 100 cals

In comparison to other foods “Arugula, raw” is a great source of these micronutrients per calorie: Choline, Potassium, Magnesium, Iron, Calcium, Vitamin A, Vitamin K.

We created a complementary food list that will emphasis top 10 nutrients that this food is lacking.

Complementary Nutrient Boosters

This food is insulinogenic with low insulin load.

What a heck is insulinogenic and insulin load?

Insulinogenic formula determines the percentage of calories in the food that could raise your insulin levels.

At the same time, insulin load formula determines the number of grams in the food that could raise your insulin levels.

"Arugula, raw" contains 51% of insulinogenic calories.

That means if you are planning to eat a lot of calories from "Arugula, raw" that might not be a good food choice to control your insulin levels.

Could you consume a lot calories with "Arugula, raw"? You decide from the calculation below.

In 100 grams of "Arugula, raw" there are 28 calories.

It will take 2169 grams (~5 pounds) to consume 600 calories of "Arugula, raw"

If that sounds reasonable to you then take a look where this food falls in terms of insulinogenic calories.

51% of insulinogenic calories

51%
therapeutic keto
nutritional keto
bulking
healthy

On the other hand, the insulin load of "Arugula, raw" is 3.50.

That means if you are planning to eat a lot of "Arugula, raw" by weight that might be a good food choice to control your insulin levels.

In 100 grams of "Arugula, raw" there are 28 calories.

insulin load 3.50 grams

3.50%
keto
keto (herbs & spices)
bulking
healthy

On the other hand, if you are trying to develop muscles and increase athletic performance this might not be a great food to eat.

This food is a poor source of fiber.

Fiber is indigestible carbohydrates. It plays an important role in weight management and our gut microbiome by reduced amounts of inflammatory markers.

"Arugula, raw" has 1.60g of fiber per 100 grams