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Arugula (Raw) Calories
Very low calorie, high in vitamin C and K, antioxidants
CALORIES
GI
POTASSIUM
FIBER
Arugula (Raw) Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.7g
· 47%
Protein
2.6g
· 33%
Fat
0.7g
· 20%
Fiber
1.6g
Arugula (Raw) 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 (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Arugula (Raw) 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 (Raw) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula (Raw)
Arugula (Raw) — Frequently Asked Questions
How can I make raw arugula taste less bitter?
A short soak in ice water can mellow the sharpness, especially if the leaves are then dried well. Lemon juice and olive oil also help balance its peppery bitterness.
Why does arugula wilt so quickly in salads?
Excess moisture is the main reason, especially after washing. Drying it thoroughly and dressing it right before serving helps it stay crisp longer.
Does cooking arugula destroy its nutritional value?
No, but heat can reduce some delicate vitamins. Quick wilting or adding it at the end of cooking preserves more of its texture and fresh flavor.
What foods pair well with raw arugula?
It works especially well with lemon, olive oil, tomatoes, aged cheeses, nuts, and grilled fish. Its peppery bite also balances richer foods like pizza, eggs, and creamy sandwiches.
How is arugula different from lettuce or spinach?
Arugula has a more peppery, assertive flavor, while lettuce is milder and spinach is softer and earthier. If you want a salad green that adds noticeable bite, arugula stands out more.
Can arugula be used in smoothies or green juices?
Yes, but its flavor is stronger than spinach, so a small amount is usually best at first. It blends more pleasantly with fruit, cucumber, yogurt, or citrus.
What is the best way to store raw arugula?
Keep it unwashed in the fridge with a paper towel to absorb excess moisture, ideally in a container or loosely closed bag. Too much dampness makes the leaves spoil faster.
Can you freeze arugula?
Yes, but it will lose its crisp texture after thawing. Frozen arugula is better for soups, sautés, sauces, or egg dishes than for fresh salads.
Is arugula a good choice before or after a workout?
It can fit either time, but on its own it is very light. For a more useful pre- or post-workout meal, pair it with a protein source and a more substantial food.
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. Some people with sensitive digestion may also find raw arugula irritating in larger amounts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.