scored 93/100
Arugula is a peppery leafy green vegetable rich in vitamins K, C, and folate, with minimal calories and high nutrient density. It contains glucosinolates, sulfur compounds with potential anti-cancer properties.
2.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Less a 2.0 anti-nutrient penalty (high sodium).
Arugula (Eruca vesicana) is a cruciferous leafy green native to the Mediterranean region, now cultivated worldwide. Per 100g, it delivers exceptional micronutrient density: 101.4mg vitamin C (supports immune function and collagen synthesis), 149.2mcg folate (critical for DNA methylation and cardiovascular health), and 406.8mg potassium (regulates blood pressure). The peppery flavor comes from glucosinolates, sulfur-containing compounds that convert to isothiocyanates upon chewing or cooking—these compounds show promise in inhibiting carcinogenic pathways and reducing inflammation. Arugula also provides vitamin K (essential for bone mineralization and vascular health), iron, and manganese. With only 25 calories per 100g and 2.28g fiber, it's ideal for weight management and gut health. The high water content (92%) and low glycemic load make it suitable for metabolic control. As a raw cruciferous vegetable, arugula retains maximum phytonutrient content, making it particularly valuable for longevity-focused nutrition protocols emphasizing whole-food plant compounds.
Vitamin K activates osteocalcin and matrix Gla-protein, essential proteins for bone mineralization and prevention of arterial calcification
Glucosinolates convert to isothiocyanates, which activate detoxification enzymes (phase II) and suppress carcinogenic pathways in multiple tissue types
Folate supports methylation cycles, reducing homocysteine levels (a cardiovascular risk marker) and supporting neurotransmitter synthesis
High vitamin C and polyphenols (quercetin, kaempferol) neutralize free radicals and suppress NF-κB inflammatory signaling
Potassium activates Na+/K+-ATPase pump, promoting vasodilation and counteracting sodium-induced hypertension
Arugula's low caloric and carbohydrate profile makes it metabolically neutral; optimal benefits come from consistent daily intake rather than specific timing. Some evidence suggests consuming cruciferous vegetables with meals enhances folate and fat-soluble nutrient absorption.
Fasting-compatible
Safe to consume during fasting; the minimal macronutrient content (1.65g protein, 0.33g fat, 5.37g carbs per 100g) will not trigger significant insulin or digestive response. Best paired with meals for micronutrient synergy.
Per 100 g of the default form. Bars show how much higher or lower arugula is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Arugula is classified as a vegetable. Arugula is a peppery leafy green vegetable rich in vitamins K, C, and folate, with minimal calories and high nutrient density.
Arugula scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Folate, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
In a 85 g serving, arugula is highest in Vitamin C (~96% DV), Folate (~32% DV), Manganese (~19% DV), Calcium (~13% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.6 g of net carbs (4.6 g total minus 1.9 g fiber).
Best any time of day. Arugula's low caloric and carbohydrate profile makes it metabolically neutral; optimal benefits come from consistent daily intake rather than specific timing. Some evidence suggests consuming cruciferous vegetables with meals enhances folate and fat-soluble nutrient absorption.
A typical serving is around 85 g (~26 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating arugula alongside several other vegetable sources.
Arugula pairs nicely with: Pair with olive oil because fat-soluble vitamin K and carotenoids require dietary fat for optimal absorption; Combine with lemon or vinegar because acidic compounds enhance glucosinolate bioavailability and myrosinase enzyme activity; Mix with cruciferous vegetables (broccoli, cabbage) because synergistic glucosinolate profiles amplify phase II detoxification enzyme induction; Serve with iron-rich foods (legumes, grass-fed beef) because vitamin C in arugula enhances non-heme iron absorption by 3-4 fold.
High sodium.
Encyclopedia entries that supply the same signature nutrients arugula contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients arugulacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.