Rucola
Packaged product Gemüse Pam & Panorama
Rucola contains 31 kcal per 100 g.
Roughly 51 % of its calories come from carbohydrates, with 34 % from protein and 15 % from fat (estimated with general energy factors).
That is close to the median for Gemüse on FoodFactly (30 kcal per 100 g).
100 g provides 32 % of the Daily Value for Folat (B9), 17 % of the Daily Value for Vitamin C and 14 % of the Daily Value for Mangan.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 31 kcal | |
| Total fat L | 0,5 g | 0,6 % |
| Saturated fat L | 0,1 g | 0,5 % |
| Cholesterol L | 0 mg | 0 % |
| Sodium L | 28 mg | 1 % |
| Total carbohydrates L | 3,9 g | 1 % |
| Dietary fiber L | 0,9 g | 3 % |
| Total sugars L | 3,9 g | |
| Added sugars L | 0 g | 0 % |
| Protein L | 2,6 g | 5 % |
| Vitamin A L | 0 µg | 0 % |
| Vitamin C L | 15 mg | 17 % |
| Vitamin D L | 0 µg | 0 % |
| Vitamin E L | 0,43 mg | 3 % |
| Thiamin (B1) L | 0,044 mg | 4 % |
| Riboflavin (B2) L | 0,086 mg | 7 % |
| Niacin (B3) L | 0,4 mg | 3 % |
| Pantothensäure (B5) L | 0,57 mg | 11 % |
| Vitamin B6 L | 0,073 mg | 4 % |
| Folat (B9) L | 127 µg | 32 % |
| Vitamin B12 L | 0 µg | 0 % |
| Calcium L | 160 mg | 12 % |
| Eisen L | 1,5 mg | 8 % |
| Magnesium L | 47 mg | 11 % |
| Phosphor L | 67,9 mg | 5 % |
| Kalium L | 369 mg | 8 % |
| Zink L | 0,47 mg | 4 % |
| Kupfer L | 0,076 mg | 8 % |
| Mangan L | 0,32 mg | 14 % |
| Selen L | 2,3 µg | 4 % |
| Iodin L | 1,9 µg | 1 % |
% 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 34 %
- Carbohydrates 51 %
- Fat 15 %
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 gin the top quarter of Gemüse (median 1,6 g)
- Fiber0,9 gin the lowest quarter of Gemüse (median 2,3 g)
- Sugars3,9 gin the top quarter of Gemüse (median 2,2 g)
- Fat0,5 gin the top quarter of Gemüse (median 0,3 g)
- Saturated fat0,1 gin the top quarter of Gemüse (median 0,06 g)
- Sodium28 mgabove the median for Gemüse (median 23,8 mg)
- Protein per 100 kcal8,4 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett L | 0,064 g |
|---|---|
| Mehrfach ungesättigtes Fett L | 0,42 g |
Sugars and starch (1)
| Stärke L | 0,027 g |
|---|
Individual fatty acids (2)
| EPA (Omega-3, 20:5 n-3) L | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) L | 0 g |
Carotenoids (1)
| Beta-Carotin L | 1.853 µg |
|---|
Other components (1)
| Alkohol L | 0 g |
|---|
Product details
- Brand
- Pam & Panorama
- Barcode
- 8004263676554
- Category
- Frisches Gemüse
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Rucola. Può contenere sedano.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
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|---|---|---|---|---|
| Organic French Beans Hippie Organics | 31 | 2 g | 7 g | 0 g |
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| Mezcla Juliana GREAT VALUE | 32 | 1,8 g | 5,2 g | 0,4 g |
| Zuckerkarotten Da komm ich her - Marchfelder | 32 | 1 g | 4,8 g | 0,5 g |
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Rucola?
100 g of Rucola has 31 kcal.
How much protein is in Rucola?
Rucola contains 2,6 g of protein per 100 g (5 % of the 50 g Daily Value). About 34 % of its calories come from protein. Compared with other Gemüse, that is among the highest quarter (median 1,6 g).
How many carbs are in Rucola?
Rucola has 3,9 g of total carbohydrates per 100 g, including 0,9 g of fiber and 3,9 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Rucola?
Rucola contains 0,5 g of fat per 100 g, of which 0,1 g is saturated (0,5 % of the Daily Value).
What vitamins and minerals does Rucola contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (32 % DV), Vitamin C (17 % DV), Mangan (14 % DV), Calcium (12 % DV) and Pantothensäure (B5) (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Rucola?
100 g contains 28 mg of sodium, 1 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated 13. Oktober 2026. FoodFactly last checked it on 7. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 8004263676554. License: ODbL 1.0 (Open Food Facts). Source record dated 13. Oktober 2026. Imported 7. November 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.