Arugula
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.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C86.2 mg96% DV
- Folate126.8 mcg32% DV
- Manganese0.44 mg19% DV
- Calcium173.1 mg13% DV
- Magnesium36.3 mg9% DV
- Copper0.07 mg8% DV
- Potassium345.8 mg7% DV
- Iron1.2 mg7% DV
- Phosphorus43.5 mg3% DV
- Sodium73.9 mg3% DV
- Zinc0.30 mg3% DV
- Glucosinolates~85 mg
- Quercetin~13 mg
- Polyphenols~128 mg
Score · 92/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C113% DV
- Folate37% DV
- Manganese22% DV
- Calcium16% DV
- Magnesium10% DV
Overview
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.
Health Benefits (5)
- Supports bone health and vascular calcification preventionstrongVitamin K activates osteocalcin and matrix Gla-protein, essential proteins for bone mineralization and prevention of arterial calcification
- May reduce cancer risk through glucosinolate metabolismmoderateGlucosinolates convert to isothiocyanates, which activate detoxification enzymes (phase II) and suppress carcinogenic pathways in multiple tissue types
- Enhances folate status for cardiovascular and cognitive healthstrongFolate supports methylation cycles, reducing homocysteine levels (a cardiovascular risk marker) and supporting neurotransmitter synthesis
- Provides anti-inflammatory and antioxidant supportmoderateHigh vitamin C and polyphenols (quercetin, kaempferol) neutralize free radicals and suppress NF-κB inflammatory signaling
- Supports healthy blood pressure regulationstrongPotassium activates Na+/K+-ATPase pump, promoting vasodilation and counteracting sodium-induced hypertension
Food Pairings
- ·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
Practical Tips
- ·Consume raw or lightly steamed to preserve heat-sensitive vitamin C and maximize glucosinolate content; extended cooking can degrade these compounds
- ·Chew thoroughly before swallowing to activate myrosinase enzyme, which converts glucosinolates to bioactive isothiocyanates
- ·Store in sealed containers at 35-40°F with high humidity; use within 5-7 days as vitamin C degrades rapidly post-harvest
- ·Select crisp, dark green leaves without yellowing or wilting, indicating higher nutrient density and fresher harvest
- ·Wash immediately before consumption to remove soil-dwelling pathogens, though this also removes surface glucosinolate compounds—balance food safety with nutrient preservation
Optimal Timing
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.
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about arugula
What is arugula?
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.
Is arugula healthy?
Arugula scores 92/100 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.
Is arugula high in protein?
Not particularly. A 85 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Is arugula high in fiber?
Not really. A 85 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in arugula?
In a 85 g serving, arugula is highest in Vitamin C (~96% DV), Folate (~32% DV), Manganese (~19% DV), Calcium (~13% DV).
Is arugula keto-friendly?
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).
When is the best time to eat arugula?
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.
How much arugula should I eat?
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.
What pairs well with arugula?
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.
Supplements that mirror Arugula's nutrient profile
Encyclopedia entries that supply the same signature nutrients arugula contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Arugula
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.