Looking to upgrade your salad game? Meet arugula—the leafy green that’s peppery, delicious, and packed with health perks. This humble green may be small in size, but it delivers big in terms of nutrients, making it a popular choice for anyone looking to eat healthier. Whether you’re into smoothies, salads, or grain bowls, arugula adds a flavorful kick and a serious nutritional punch.
In this blog post, we’re diving deep into arugula nutrition facts, calorie count, health benefits, and why it deserves a spot on your plate.
🥗 What is Arugula?
Arugula, also known as rocket or roquette, is a leafy green vegetable that belongs to the Brassicaceae family, which includes broccoli, kale, and cabbage. It’s known for its slightly spicy, mustard-like flavor and is commonly used in Mediterranean cuisine.
📊 Arugula Nutrition Facts (Per 100 grams)
Let’s take a look at the nutritional profile of arugula:
- Calories: 25
- Protein: 2.6 g
- Carbohydrates: 3.7 g
- Fat: 0.7 g
- Fiber: 1.6 g
- Vitamin K: 90% DV
- Vitamin A: 47% DV
- Folate (B9): 24% DV
- Calcium: 16% DV
- Potassium: 11% DV
- Vitamin C: 25% DV
DV = Daily Value, based on a 2,000 calorie diet.
🌿 What Are the Benefits of Eating Arugula?
1. Rich in Antioxidants
Arugula contains powerful antioxidants that fight inflammation and protect cells from damage.
2. Supports Bone Health
Thanks to its high vitamin K content, arugula plays a key role in calcium absorption and bone strengthening.
3. Heart-Healthy Green
It’s full of nitrates, which help improve blood flow and reduce blood pressure.
4. Great for Digestion
Arugula is a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
5. May Support Weight Loss
Low in calories and high in nutrients, arugula helps you feel full without the calorie load.
🧠 People Also Ask
❓What are the benefits of eating arugula?
Arugula is packed with vitamins A, C, and K, as well as folate, calcium, and fiber. It helps boost immunity, strengthens bones, supports heart health, and aids digestion.
❓Is arugula as healthy as spinach?
Yes! While both are nutrient-dense, arugula is lower in oxalates than spinach, which may make it easier for your body to absorb calcium and other minerals.
❓Is arugula a superfood?
Absolutely. Its combination of low calories, high nutrients, antioxidants, and anti-inflammatory compounds makes arugula a leafy green superfood.
❓Does arugula have calories?
Yes, but very few. Arugula contains about 25 calories per 100 grams, making it a low-calorie, high-nutrient food.
🥣 How to Add Arugula to Your Diet
Here are a few creative ways to enjoy this peppery green:
- 🥗 Toss it in salads with nuts, goat cheese, and balsamic vinaigrette
- 🍕 Top your pizza with fresh arugula after baking
- 🥪 Add to sandwiches or wraps for a zesty crunch
- 🥤 Blend into smoothies for extra fiber and vitamins
- 🍝 Mix into pasta or grain bowls
⚖️ Arugula vs. Other Greens
| Leafy Green | Calories (per 100g) | Vitamin K | Vitamin A | Fiber |
|---|---|---|---|---|
| Arugula | 25 | 90% DV | 47% DV | 1.6 g |
| Spinach | 23 | 460% DV | 56% DV | 2.2 g |
| Kale | 35 | 684% DV | 206% DV | 4.1 g |
While kale and spinach offer higher levels of some nutrients, arugula wins for flavor and versatility—especially if you want a low-oxalate alternative to spinach.
📝 Final Thoughts: Why You Should Eat More Arugula
Arugula is more than just a garnish. It’s a powerhouse green that’s low in calories, high in nutrients, and incredibly easy to add to your meals. From supporting bone health to boosting your immune system, this leafy green deserves a permanent place in your kitchen.
Whether you’re making a fresh salad, blending a green smoothie, or looking for a flavorful topping, arugula nutrition facts make it clear—this is one leafy green that punches well above its weight.