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Arugula Greens Calories
High in vitamin C, folate, low calorie, fiber source
CALORIES
GI
POTASSIUM
FIBER
Arugula Greens Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.7g
· 47%
Protein
2.6g
· 33%
Fat
0.7g
· 20%
Fiber
1.6g
Arugula Greens 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 Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula Greens 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 Greens Contain Allergens?
No known major allergens
Which Diets Is Arugula Greens Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arugula Greens Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Arugula Greens
Arugula Greens — Frequently Asked Questions
Is arugula better eaten raw or cooked?
Arugula is most often eaten raw, which preserves its peppery flavor and crisp texture. It can also be lightly wilted, but prolonged cooking makes it lose structure quickly and can intensify bitterness.
How can you make arugula taste less bitter?
Choose smaller, younger leaves when possible, as they tend to taste milder. Adding lemon juice, olive oil, fruit, or a creamy element can balance its sharp, bitter notes.
What is the best way to store fresh arugula?
Store it unwashed in the refrigerator with excess moisture minimized. A container or bag lined with paper towel helps keep the leaves from getting slimy too quickly.
How long does arugula last after washing?
Once washed, arugula spoils faster if moisture stays on the leaves. Drying it thoroughly and using it soon after washing gives the best quality.
Can arugula be frozen?
Yes, but it will lose its fresh salad texture after thawing. Frozen arugula is better used in soups, omelets, sauces, or pesto than in raw salads.
What foods pair well with arugula?
Arugula pairs well with lemon, olive oil, tomatoes, citrus, avocado, eggs, nuts, and hard cheeses. Its peppery taste also works well on sandwiches, pizza, and grain bowls.
How does arugula compare with spinach?
Arugula has a more peppery, assertive flavor, while spinach is milder and more neutral. Arugula stands out more in salads and toppings, whereas spinach is often easier to use in cooked dishes.
Is arugula a good choice before or after a workout?
On its own, arugula is too light to serve as a full workout meal. It works better as part of a meal with protein and carbohydrate sources, adding volume and freshness without making the dish heavy.
Is it okay to eat arugula at night?
For most people, yes. If you are sensitive to large raw salads or acidic dressings late in the evening, keeping the portion moderate may be more comfortable.
Who should be careful with arugula?
People taking blood-thinning medication should avoid making sudden large changes in their intake of leafy greens without medical advice. As with all raw greens, proper washing is important, especially for those more sensitive to foodborne illness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.