Calories in Salatsennep / rucola
Generic food Bønner og bælgfrugter
Salatsennep / rucola contains 387 kcal per 100 g. A typical serving of 1 kop (92 g) provides about 356 kcal.
Roughly 61 % of its calories come from carbohydrates, with 24 % from protein and 16 % from fat (estimated with general energy factors).
That is more energy than the typical item in bælgfrugter og ægprodukter on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 109 % of the Daily Value for Folat (B9), 101 % of the Daily Value for kobber and 70 % of the Daily Value for mangan.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 387 kcal | |
| Total fat M | 6,7 g | 9 % |
| Saturated fat I | 0,69 g | 3 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 64 mg | 3 % |
| Total carbohydrates C | 57,8 g | 21 % |
| Dietary fiber M | 10,8 g | 39 % |
| Total sugars I | 10,9 g | |
| Protein M | 22,4 g | 45 % |
| Vitamin A C | 2 µg | 0,2 % |
| Vitamin C Z | 0 mg | 0 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,83 mg | 6 % |
| Vitamin K I | 9,1 µg | 8 % |
| Thiamin (B1) M | 0,49 mg | 41 % |
| Riboflavin (B2) M | 0,11 mg | 8 % |
| Niacin (B3) M | 1,8 mg | 11 % |
| Pantothensyre (B5) M | 0,61 mg | 12 % |
| Vitamin B6 M | 0,49 mg | 29 % |
| Folat (B9) C | 437 µg | 109 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium M | 45 mg | 3 % |
| Jern M | 4,9 mg | 27 % |
| Magnesium M | 166 mg | 40 % |
| Phosphor M | 318 mg | 25 % |
| Kalium M | 846 mg | 18 % |
| Zink M | 2,8 mg | 26 % |
| Kobber M | 0,91 mg | 101 % |
| Mangan M | 1,6 mg | 70 % |
| Selen I | 8,3 µg | 15 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24 %
- Carbohydrates 61 %
- Fat 16 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein22,4 gabove the median for bælgfrugter og ægprodukter (median 8,9 g)
- Fiber10,8 gin the top quarter of bælgfrugter og ægprodukter (median 5,3 g)
- Sugars10,9 gin the top quarter of bælgfrugter og ægprodukter (median 2,2 g)
- Fat6,7 gin the top quarter of bælgfrugter og ægprodukter (median 1,4 g)
- Saturated fat0,69 gabove the median for bælgfrugter og ægprodukter (median 0,21 g)
- Sodium64 mgabove the median for bælgfrugter og ægprodukter (median 41 mg)
- Protein per 100 kcal5,8 gprotein density, useful for comparing foods with different calorie levels
- Water10,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt I | 1,5 g |
|---|---|
| Polyumættet fedt I | 3 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) I | 0 g |
| Linolsyre (omega- 6, 18: 2) I | 2,9 g |
| SFA 4: 0 I | 0 g |
| SFA 6: 0 I | 0 g |
| SFA 8: 0 I | 0 g |
| SFA 10: 0 I | 0 g |
| SFA 12: 0 I | 0 g |
| SFA 14: 0 I | 0,01 g |
| SFA 16: 0 I | 0,56 g |
| SFA 18: 0 I | 0,094 g |
| MUFA 18: 1 I | 1,5 g |
| PUFA 18: 3 I | 0,11 g |
| PUFA 20: 4 I | 0 g |
| MUFA 16: 1 I | 0,013 g |
| PUFA 18: 4 I | 0 g |
| MUFA 20: 1 I | 0 g |
| MUFA 22: 1 I | 0 g |
| PUFA 22: 5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Betacaroten C | 25 µg |
|---|---|
| Lycopen Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Caroten, alfa C | 0 µg |
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Sterols (1)
| Phytosteroler I | 39 mg |
|---|
Other components (9)
| Vand M | 10,3 g |
|---|---|
| Alkohol I | 0 g |
| Koffein Z | 0 mg |
| Aske M | 2,8 g |
| Theobromin Z | 0 mg |
| Energi C | 1.619 kJ |
| A-vitamin, IE C | 41 IU |
| Folinsyre Z | 0 µg |
| Folat, mad M | 437 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kikerærter (Garbanzo-bønner), bengalgram), frø, rå Raw | 378 | 20,5 g | 63 g | 6 g |
| Ærter (med bælg), almindelig (blackeyes, crowder, mod syd), frø, rå Raw | 336 | 23,5 g | 60 g | 1,3 g |
| Linser, rå Raw | 352 | 24,6 g | 63,4 g | 1,1 g |
| Bønner, lyserøde, frø, rå Raw | 343 | 21 g | 64,2 g | 1,1 g |
| Bønner, flåde, frø, rå Raw | 337 | 22,3 g | 60,8 g | 1,5 g |
| Muskatblomme, frø, rå Raw | 347 | 23,9 g | 62,6 g | 1,2 g |
| Ærter (med bælg), catjang, frø, rå Raw | 343 | 23,9 g | 59,6 g | 2,1 g |
| Linser, lyserød eller rød, rå Raw | 358 | 23,9 g | 63,1 g | 2,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in salatsennep / rucola?
100 g of salatsennep / rucola has 387 kcal. 1 kop (92 g): about 356 kcal.
Is salatsennep / rucola high in protein?
Salatsennep / rucola contains 22,4 g of protein per 100 g (45 % of the 50 g Daily Value), or 20,6 g in 1 kop (92 g). About 24 % of its calories come from protein. Compared with other bælgfrugter og ægprodukter, that is above the median (median 8,9 g).
How many carbs are in salatsennep / rucola?
Salatsennep / rucola has 57,8 g of total carbohydrates per 100 g, including 10,8 g of fiber and 10,9 g of sugars.
How much fat is in salatsennep / rucola?
Salatsennep / rucola contains 6,7 g of fat per 100 g, of which 0,69 g is saturated (3 % of the Daily Value).
What vitamins and minerals does salatsennep / rucola contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (109 % DV), kobber (101 % DV), mangan (70 % DV), Thiamin (B1) (41 % DV) and magnesium (40 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in salatsennep / rucola?
100 g contains 64 mg of sodium, 3 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174288. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.