17 Fit Food calories Vegetables and mushrooms
Arugula calories and nutrition facts
Per 100 g: 25 kcal — 2.6 g protein, 0.66 g fat and 2 g carbs.
Arugula, called rocket in Britain and Australia, is the peppery salad leaf scattered over pizzas, piled under steak and tossed with parmesan and lemon. It has only about 25 kcal per 100 g, and a 40 g handful barely registers. The leaves supply vitamin K and folate, and it’s the dressing and shaved cheese that need logging.
- Low energy
- High in protein
- High in fibre
- Low fat
- Protein 42%
- Fat 24%
- Carbs 34%
In everyday portions
- Typical serving · 40 g 10 kcal
- 100 kcal is 400 g this much of it gives 100 kcal
- Energy density Very low 0.25 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 25 kcal 1%
- Protein 2.6 g 5%
- Fat 0.66 g <1%
- Carbs available, without fibre 2 g <1%
- Fibre 1.6 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 42%
- Fat 24%
- Carbs 34%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 119 µg 15%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 4%
- Vitamin K 109 µg 145%
- Vitamin C 15 mg 19%
- Vitamin B1 thiamin 0.044 mg 4%
- Vitamin B2 riboflavin 0.086 mg 6%
- Vitamin B3 niacin 0.305 mg 2%
- Vitamin B5 pantothenic acid 0.437 mg 7%
- Vitamin B6 0.073 mg 5%
- Folate B9 97 µg 48%
- Vitamin B12 0 µg 0%
- Choline 15.3 mg
Minerals
- Potassium 369 mg 18%
- Calcium 160 mg 20%
- Phosphorus 52 mg 7%
- Magnesium 47 mg 13%
- Iron 1.5 mg 10%
- Zinc 0.47 mg 5%
- Copper 0.076 mg 8%
- Manganese 0.321 mg 16%
- Selenium 0.3 µg <1%
- Iodine 2 µg 1%
- Sodium 27 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in vitamin K
- High in folate
- Source of calcium
- Source of vitamin C
- Source of potassium
- Source of manganese
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 71% Fewer calories than 71% of vegetables and mushrooms.
- 70% More protein than 70% of vegetables and mushrooms.
- 84% More vitamin K than 84% of vegetables and mushrooms.
- 90% More folate than 90% of vegetables and mushrooms.
- 92% More calcium than 92% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Wild mushrooms 22 kcal
- Cauliflower 25 kcal
- Spinach 23 kcal
- Asparagus 20 kcal
- Mushrooms 22 kcal
- Porcini 32 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169387.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.