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Arugula (Fresh) Calories
Rich in vitamin K and C, low calorie, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Arugula (Fresh) Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.7g
· 47%
Protein
2.6g
· 33%
Fat
0.7g
· 20%
Fiber
1.6g
Arugula (Fresh) Vitamins & Minerals
Vitamins
Vitamin K
108.6µg · 90% DV
Folate
97µg · 24% DV
Vitamin C
15mg · 17% DV
Vitamin A
119µg · 13% DV
Minerals
Calcium
160mg · 16% DV
Iron
2mg · 11% DV
Magnesium
47mg · 11% DV
Potassium ⭐
369mg · 11% DV
Arugula (Fresh) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula (Fresh) 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 (Fresh) Contain Allergens?
No known major allergens
Which Diets Is Arugula (Fresh) 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 (Fresh) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula (Fresh)
Arugula (Fresh) — Frequently Asked Questions
How should fresh arugula be stored after washing?
Dry it thoroughly and keep it in the refrigerator in a container or bag lined with paper towel. Excess moisture makes the leaves wilt and spoil more quickly.
How can I make arugula taste less bitter?
Trim tough stem ends and dress the leaves just before serving. Lemon, citrus, balsamic vinegar, ripe fruit, or a little cheese can balance its peppery bitterness.
Can arugula be cooked, or is it only for salads?
Arugula can be cooked, but it is best added at the very end of cooking to pasta, eggs, soups, or pizza. Prolonged heat quickly wilts it and softens its sharp flavor.
What foods pair well with arugula?
Arugula pairs especially well with olive oil, lemon, tomatoes, Parmesan, soft cheese, nuts, pears, and citrus. Its peppery flavor also cuts through richer foods such as eggs, roasted vegetables, and grilled fish.
How is arugula different from lettuce?
Arugula has a much more peppery, pungent flavor than most lettuces. Lettuce is usually a mild, crisp base, while arugula adds a stronger flavor to salads, sandwiches, and grain bowls.
Is arugula better before or after a workout?
Arugula alone is not a substantial pre- or post-workout meal, but it can be part of either. Before training, combine it with easily digested carbohydrate foods; afterward, include it in a meal with protein and carbohydrates.
Is it okay to eat arugula at night?
For most people, arugula is fine in an evening meal. People prone to bloating, reflux, or digestive sensitivity may prefer a smaller serving of raw leaves or lightly wilted arugula.
Can fresh arugula be frozen?
Yes, but freezing destroys its crisp texture, so thawed arugula is not suitable for salads. Use it later in soups, sauces, smoothies, or cooked dishes instead.
Should people taking blood thinners be careful with arugula?
Arugula contains vitamin K, so people taking warfarin or similar medications should avoid sudden major changes in how much they eat. Keeping leafy-green intake consistent and following medical advice is usually recommended.
Does arugula detox the body?
No single food, including arugula, detoxes the body; the liver and kidneys perform that role. Arugula can still be a useful part of a varied eating pattern because it adds fresh vegetables and flavor to meals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.