Calories in Salat, arugula, rohöl
Generic food Raw Gemüse
Salat, arugula, rohöl contains 25 kcal per 100 g. A typical serving of 1 Tasse (20 g) provides about 5 kcal.
Roughly 47 % of its calories come from carbohydrates, with 33 % from protein and 19 % from fat (estimated with general energy factors).
That is close to the median for Salat und Salatsalate on FoodFactly (25 kcal per 100 g).
100 g provides 91 % of the Daily Value for Vitamin K, 24 % of the Daily Value for Folat (B9) and 17 % of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 25 kcal | |
| Total fat C | 0,66 g | 0,8 % |
| Saturated fat C | 0,086 g | 0,4 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 27 mg | 1 % |
| Total carbohydrates C | 3,7 g | 1 % |
| Dietary fiber C | 1,6 g | 6 % |
| Total sugars C | 2,1 g | |
| Protein C | 2,6 g | 5 % |
| Vitamin A C | 119 µg | 13 % |
| Vitamin C C | 15 mg | 17 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0,43 mg | 3 % |
| Vitamin K C | 109 µg | 91 % |
| Thiamin (B1) C | 0,044 mg | 4 % |
| Riboflavin (B2) C | 0,086 mg | 7 % |
| Niacin (B3) C | 0,31 mg | 2 % |
| Vitamin B6 C | 0,073 mg | 4 % |
| Folat (B9) C | 97 µg | 24 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 15,3 mg | 3 % |
| Calcium C | 160 mg | 12 % |
| Eisen C | 1,5 mg | 8 % |
| Magnesium C | 47 mg | 11 % |
| Phosphor C | 52 mg | 4 % |
| Kalium C | 369 mg | 8 % |
| Zink C | 0,47 mg | 4 % |
| Kupfer C | 0,076 mg | 8 % |
| Selen C | 0,3 µg | 0,5 % |
% 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 33 %
- Carbohydrates 47 %
- Fat 19 %
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
- Protein2,6 gabove the median for Salat und Salatsalate (median 1,3 g)
- Fiber1,6 gin the top quarter of Salat und Salatsalate (median 1,4 g)
- Sugars2,1 gin the top quarter of Salat und Salatsalate (median 1,6 g)
- Sodium27 mgin the lowest quarter of Salat und Salatsalate (median 39 mg)
- Protein per 100 kcal10,3 gprotein density, useful for comparing foods with different calorie levels
- Water91,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,049 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,32 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,13 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0,003 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0,072 g |
| SFA 18:0 C | 0,004 g |
| MUFA 18:1 C | 0,046 g |
| PUFA 18:3 C | 0,17 g |
| PUFA 20:4 C | 0,002 g |
| MUFA 16:1 C | 0,001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 1.420 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 3.560 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 91,7 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 97 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Salat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salat, butterkopf (einschließlich Kolben- und Bib-Typen), rohöl Raw | 13 | 1,4 g | 2,2 g | 0,22 g |
| Salat, rotes Blatt, rohöl Raw | 13 | 1,3 g | 2,3 g | 0,22 g |
| Romainensalat, rohöl Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Eisbergsalat, rohöl Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Salat, grünes Blatt, rohöl Raw | 15 | 1,4 g | 2,9 g | 0,15 g |
| Salat, eisberg, rohöl Raw | 15 | 0,74 g | 3,4 g | 0,074 g |
| Salat, romain, grün, rohöl Raw | 18 | 0,98 g | 4,1 g | 0,071 g |
| Salat, blatt, rot, rohöl Raw | 15 | 0,88 g | 3,3 g | 0,11 g |
| Salat, blatt, grün, rohöl Raw | 19 | 1,1 g | 4,1 g | 0,16 g |
| Salat, rohöl Raw | 20 | 0,92 g | 3,7 g | 0,1 g |
| Salat, Boston, rohöl Raw | 18 | 0,88 g | 3,3 g | 0,11 g |
| Salat, salat mit verschiedenen Gemüsesorten, einschließlich Tomaten und/oder Karotten, kein Dressing | 24 | 1,1 g | 4,6 g | 0,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spargel, rohöl Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Weiße Pilze, rohöl Raw | 22 | 3,1 g | 3,3 g | 0,34 g |
| Blumenkohl, rohöl Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Zucchini, rohöl Raw | 17 | 1,2 g | 3,1 g | 0,32 g |
| Grüner Glockenpfeffer, rohöl Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Tomaten, rot, reif, rohöl Raw | 18 | 0,88 g | 3,9 g | 0,2 g |
| Sellerie, rohöl Raw | 14 | 0,69 g | 3 g | 0,17 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Salat?
100 g of Raw Salat has 25 kcal. 1 Tasse (20 g): about 5 kcal. 1 Blatt (2 g): about 1 kcal. Leitlinie für Salat (40 g): about 10 kcal.
How much protein is in Raw Salat?
Raw Salat contains 2,6 g of protein per 100 g (5 % of the 50 g Daily Value), or 0,52 g in 1 Tasse (20 g). About 33 % of its calories come from protein. Compared with other Salat und Salatsalate, that is above the median (median 1,3 g).
How many carbs are in Raw Salat?
Raw Salat has 3,7 g of total carbohydrates per 100 g, including 1,6 g of fiber and 2,1 g of sugars.
How much fat is in Raw Salat?
Raw Salat contains 0,66 g of fat per 100 g, of which 0,086 g is saturated (0,4 % of the Daily Value).
What vitamins and minerals does Raw Salat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (91 % DV), Folat (B9) (24 % DV), Vitamin C (17 % DV), Vitamin A (13 % DV) and Calcium (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Salat?
100 g contains 27 mg of sodium, 1 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. 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: FNDDS (Survey), record 2709791. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. 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.