Arugula is a popular variety of greens, which encompasses a number of plant species. The plants all contain mustard oil glycosides that give them a spicy, bitter flavor. There are two main kinds of arugula that grow in nature; however, you must be careful when eating the wild variety called perennial wall rocket. In contrast to the kind that has been cultivated, the wild variety contains higher amounts of erucic acid, which can be harmful at concentrations above 5 %.
General information:
From Wikipedia: “Eruca sativa (syn. E. vesicaria subsp. sativa (Miller) Thell., Brassica eruca L.) is an edible annual plant, commonly known as rocket salad or arugula; other names include rucola, rucoli, rugula, colewort, and roquette.
It is sometimes conflated with Diplotaxis tenuifolia, known as perennial wall rocket, another plant of the Brassicaceae family that is used in the same manner. Eruca sativa, which is widely popular as a salad vegetable, is a species of Eruca native to the Mediterranean region, from Morocco and Portugal in the west to Syria, Lebanon, and Turkey in the east.
Nutritional information:
“Arugula contains high levels of mustard oils (isothiocyanates bound in the form of mustard oil glycosides). These are responsible for arugula’s aromatic and bitter flavor. Argula is recommended for people who have hypothyroidism as it contains high amounts of iodine. Arugula is also a good source of glucosinolates, beta-carotene, and folic acid.
As with spinach and mixed greens, under certain circumstances (e.g., improper use of fertilizers) arugula contains extremely high levels of nitrates. This has been shown in samples taken by the Bayerischen Landesamts für Gesundheit und Lebensmittelsicherheit (Bavarian state office for health and food safety).*”
If you eat arugula and other foods high in nitrates regularly and your drinking water also contains high levels, you may be exceeding the recommended intake of nitrates. It is best to consume arugula and other vegetables high in nitrates in moderation.
Culinary uses:
“In Italy, raw rocket is often added to a pizza at the end of or just after baking. It is also used cooked in Apulia, in Southern Italy, to make the pasta dish cavatiéddi, "in which large amounts of coarsely chopped rocket are added to pasta seasoned with a homemade reduced tomato sauce and pecorino", as well as in "many unpretentious recipes in which it is added, chopped, to sauces and cooked dishes" or in a sauce (made by frying it in olive oil and garlic) used as a condiment for cold meats and fish. In the Slovenian Littoral, it is often combined with boiled potatoes, used in a soup, or served with the cheese burek, especially in the town of Koper. It is also used with salad, tomatoes and mozzarella cheese. ...
In Brazil and Argentina, where its use is widespread, rocket is eaten raw in salads. A popular combination is rocket mixed with mozzarella cheese (normally made out of buffalo milk) and sun-dried tomatoes.
In Cyprus, the plant is used in salads and omelets. An omelet with arugula (Greek rokka) is common in Cypriot restaurants. ...
In Egypt, the plant is commonly eaten raw as a side dish with many meals, with ful medames for breakfast, and regularly accompanies local seafood dishes.
In Turkey, similarly, the rocket is eaten raw as a side dish or salad with fish, but is additionally served with a sauce of extra virgin olive oil and lemon juice.
In West Asia and Northern India, Eruca seeds are pressed to make taramira oil, used in pickling and (after aging to remove acridity) as a salad or cooking oil. The seed cake is also used as animal feed.”
Trivial names:
“The Latin adjective sativa in the plant's binomial is derived from satum, the supine of the verb sero, meaning "to sow", indicating that the seeds of the plant were sown in gardens.
Other common names include garden rocket, or more simply rocket (British, Australian, South African, Irish and New Zealand English), and eruca. The English common name, rocket, derives from the French roquette, a diminutive of the Latin word eruca, which designated an unspecified plant in the Brassicaceae family (probably a type of cabbage).
Arugula (/əˈruːɡələ/), the common name now widespread in the United States and Canada, entered American English from non-standard (dialect, dictionary English) Italian. The standard Italian word is rucola, a diminutive of the Latin "eruca". The Oxford English Dictionary dates the first appearance of "arugula" in American English to a 1960 New York Times article by food editor and prolific cookbook writer Craig Claiborne.”
Note (italics): * = Translation from a German Wikipedia entry
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 25 kcal 105 kJ | 1.2% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.66 g | 0.9% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.09 g | 0.4% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 3.6 g | 1.4% Recommended daily allowance according to the GDA: 270g |
Sugars | 2.0 g | 2.3% Recommended daily allowance according to the GDA: 90g |
Fiber | 1.6 g | 6.4% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 2.6 g | 5.2% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:27.0 mg) | 69 mg | 2.9% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 109 µg | 145.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 97 µg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Elem | Calcium, Ca | 160 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Vit | Vitamin C (ascorbic acid) | 15 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Elem | Potassium, K | 369 mg | 18.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Min | Manganese, Mn | 0.32 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Vitamin A, as RAE | 119 µg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Elem | Magnesium, Mg | 47 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Min | Iron, Fe | 1.5 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.17 g | 9.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.17 g | 9.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.13 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 109 µg | 145.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Folate, as the active form of folic acid (née vitamin B9 and | 97 µg | 49.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin C (ascorbic acid) | 15 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 119 µg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Pantothenic acid (vitamin B5) | 0.44 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Riboflavin (vitamin B2) | 0.09 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin B6 (pyridoxine) | 0.07 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.04 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin E, as a-TEs | 0.43 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Niacin (née vitamin B3) | 0.30 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Calcium, Ca | 160 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Potassium, K | 369 mg | 18.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Magnesium, Mg | 47 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Phosphorus, P | 52 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Sodium, Na | 27 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 0.32 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 1.5 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Copper, Cu | 0.08 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 0.47 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0.30 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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