Arugula

Nutrition per ~85 g · ¾ cup chopped

2.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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).

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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.