Arugula, Raw
Pregnancy nutrients in 100 g
100 g gives about 18% of daily vitamin C, 16% of daily folate and 16% of daily calcium needed in pregnancy.
- Vitamin C 15 mg
- Folate (DFE) 97 mcg
- Calcium 160 mg
- Potassium 369 mg
- Riboflavin 0.08 mg
- Iron 1.46 mg
- Zinc 0.47 mg
- Protein 2.58 g
- Vitamin B-6 0.07 mg
- Choline 15.3 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 160 mg | 1000 mg |
| Choline | 15.3 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 97 mcg | 600 mcg |
| Iron | 1.46 mg | 27 mg |
| Potassium | 369 mg | 2900 mg |
| Protein | 2.58 g | 70 g |
| Riboflavin | 0.08 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.07 mg | 1.9 mg |
| Vitamin C | 15 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.47 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw arugula is safe and nutritious during pregnancy when washed thoroughly. Its peppery leaves supply dietary folate, calcium, vitamin K, and vitamin C. CDC advises washing all salad greens under clean running water to remove surface soil and protect against Toxoplasma and Listeria. Toss freshly washed arugula with olive oil, lemon juice, and pumpkin seeds for a vibrant salad.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Arugula, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.