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Arugula and parsley Calories
Very high in vitamin K, low calorie, rich in antioxidants
CALORIES
GI
POTASSIUM
FIBER
Arugula and parsley Nutrition Facts
Selected: 100 g
31
KCAL / 100G
Carbs
4.6g
· 49%
Protein
3.2g
· 34%
Fat
0.7g
· 17%
Fiber
2.6g
Arugula and parsley Vitamins & Minerals
Vitamins
Vitamin K
420µg · 350% DV
Vitamin C
72mg · 80% DV
Folate
135µg · 34% DV
Vitamin A
260µg · 29% DV
Minerals
Iron
3mg · 17% DV
Potassium ⭐
430mg · 13% DV
Calcium
120mg · 12% DV
Magnesium
42mg · 10% DV
Arugula and parsley Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula and parsley Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula and parsley Contain Allergens?
No known major allergens
Which Diets Is Arugula and parsley Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula and parsley Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula and parsley
Arugula and parsley — Frequently Asked Questions
Does washing arugula and parsley reduce their nutritional quality?
Rinsing them briefly under running water helps remove soil and residues with minimal loss. Soaking leafy herbs for a long time can increase the loss of some water-soluble vitamins.
Why can arugula taste bitter or peppery?
Its peppery bite comes from naturally occurring sulfur-containing compounds in the mustard family. Mature leaves, hot growing conditions, and plants close to flowering often taste more bitter.
What is the best way to keep arugula and parsley fresh?
Store them unwashed in the refrigerator with a lightly damp paper towel in a container or bag. Wash just before use to help prevent wilting and spoilage.
Can arugula and parsley be frozen?
Chopped parsley freezes well for soups, sauces, and cooked dishes. Arugula can also be frozen, but it loses its crisp texture after thawing, so it is better used in pesto or cooked recipes.
Are the stems of arugula and parsley edible?
Yes, both are edible. Parsley stems are flavorful in stocks, soups, and sauces, while thick arugula stems can be removed if they seem tough or overly bitter.
What foods pair well with arugula and parsley?
They work especially well with lemon, olive oil, yogurt, tomatoes, cheese, eggs, fish, and legumes. A lemony dressing softens arugula’s sharp edge, while legumes turn the combination into a more satisfying meal.
How is arugula different from lettuce in a salad?
Arugula has a distinctly peppery, assertive flavor, whereas most lettuce is milder and more watery. Arugula adds character in smaller amounts, while lettuce is often used as the bulkier salad base.
Does parsley actually freshen breath?
Parsley’s fresh aroma may temporarily mask odors, but it does not treat the underlying cause of bad breath. Persistent bad breath should be addressed with good oral care and, when needed, a dental professional.
Should people taking blood thinners be careful with arugula and parsley?
People taking warfarin or similar anticoagulants should avoid making sudden, major changes to their intake of vitamin K-containing leafy greens. Keeping intake consistent and discussing dietary changes with the prescribing clinician is the safest approach.
Are arugula and parsley better before or after a workout?
On their own, they are not a substantial pre- or post-workout meal. They can be included before training alongside easy-to-digest carbohydrate foods, or after training as part of a balanced meal containing protein and an energy source.
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Nutrition data compiled from USDA FoodData Central and scientific sources.