Arugula scores well at 69/100, primarily due to its rich micronutrient profile, especially Vitamin C and Folate, and its status as an unprocessed whole food.
Arugula is an unprocessed (NOVA 1) whole food, contributing positively to a healthy diet.
A 100g serving provides 113% of the Daily Value for Vitamin C, a significant amount.
It offers 37% of the Daily Value for Folate, important for cell growth and function.
With only 0.33g of total fat and 0g of added sugar, it's a very low-calorie and nutrient-dense option.
A 100g serving contains 406.8mg of potassium, contributing to daily electrolyte needs.
Scores +4 points above the vegetable category average (65/100 across 68 foods).
Arugula achieves a 'Good' FoodScore of 69 out of 100, largely driven by its excellent micronutrient content and its classification as an unprocessed food. It earns a significant +8 bonus for its rich supply of essential micronutrients, including Vitamin C (113% DV), Folate (37% DV), Calcium (16% DV), and Magnesium (10% DV) per 100g serving. As a minimally processed whole food, categorized as NOVA 1, it receives a substantial +10 bonus, aligning with dietary guidelines that emphasize whole, unprocessed foods. Additionally, its 2.28g of fiber per 100g contributes a +1 bonus, supporting digestive health. Arugula incurs no penalties, as it contains 0g of added sugar, 0g of saturated fat, and a very low sodium content of 86.93mg. To achieve a higher score, arugula would need to naturally contain higher amounts of protein or other beneficial fats like omega-3s, or additional vitamins such as Vitamin D or B12, which are absent in this plant-based food.
Health benefits
What the nutrients in arugula raw actually do for you, grounded in established dietary science.
Supports Bone Health
Arugula contributes to bone health through its notable content of calcium and magnesium. A 100g serving provides 203.7mg of calcium, which is 16% of the Daily Value, and 42.65mg of magnesium, representing 10% of the Daily Value. Both minerals are crucial for maintaining bone density and structure, with calcium being the primary building block of bones and magnesium playing a role in calcium absorption and bone formation. Including arugula regularly can help meet daily requirements for these important bone-supporting nutrients, especially as part of a varied diet rich in other calcium and magnesium sources.
Boosts Immune Function
Arugula is an excellent source of Vitamin C, a key nutrient for immune system support. A 100g serving delivers an impressive 113% of the Daily Value for Vitamin C. This vitamin acts as a powerful antioxidant, protecting cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Regular intake of Vitamin C-rich foods like arugula can help maintain a robust immune response. While Vitamin C is vital, a balanced diet with other vitamins and minerals is essential for overall immune health.
Aids in Blood Sugar Management
With its low calorie count and absence of added sugars, arugula can be a beneficial food for blood sugar management. It contains 0g of added sugar and is very low in carbohydrates overall, meaning it has a minimal impact on blood glucose levels. The fiber content, at 2.28g per 100g, also contributes to satiety and can help slow the absorption of sugars from other foods when consumed as part of a meal. This makes arugula an excellent choice for individuals monitoring their blood sugar, including those with diabetes, as it provides nutrients without contributing to glycemic spikes.
Supports Healthy Pregnancy and Cell Growth
Arugula is a good source of Folate, a B-vitamin essential for cell growth and development, making it particularly important during pregnancy. A 100g serving provides 37% of the Daily Value for Folate. Adequate folate intake is crucial for DNA synthesis and repair, and it plays a vital role in preventing neural tube defects in developing fetuses. For all adults, folate supports red blood cell formation and overall cellular health. Incorporating folate-rich foods like arugula into the diet can help ensure sufficient intake of this critical nutrient.
Promotes Heart Health
Arugula contributes to heart health through its favorable nutrient profile, particularly its potassium and magnesium content, and its lack of saturated fat. A 100g serving contains 406.8mg of potassium (9% DV) and 42.65mg of magnesium (10% DV). Potassium helps to regulate blood pressure by counteracting the effects of sodium, while magnesium is involved in maintaining a regular heartbeat and supporting healthy blood vessel function. Furthermore, arugula contains 0g of saturated fat, aligning with dietary recommendations to limit saturated fat intake for cardiovascular well-being. Consuming arugula as part of a balanced diet can support overall heart function.
Arugula scores well at 69/100, primarily due to its rich micronutrient profile, especially Vitamin C and Folate, and its status as an unprocessed whole food.
How to eat it
Arugula is a versatile leafy green vegetable, commonly enjoyed raw in salads, sandwiches, and as a garnish. Its distinctive peppery, slightly bitter flavor adds a unique zest to dishes. It's often paired with lighter dressings, other vegetables, fruits, nuts, and cheeses. A typical serving size is around 1-2 cups, or 30-60g, but it can be consumed in larger quantities due to its low calorie density and high nutrient content.
To maintain freshness, store unwashed arugula in a loose bag in the refrigerator's crisper drawer for up to 3-5 days. Wash just before use.
Incorporate arugula into your diet by adding it to sandwiches and wraps for a peppery kick, or stir it into warm pasta dishes just before serving to wilt slightly.
Combine arugula with sweeter elements like berries, apples, or roasted sweet potatoes to balance its peppery flavor profile in salads.
Use arugula as a nutrient-dense base for salads, pairing it with lean protein, healthy fats, and other vegetables for a complete meal.
For a quick side dish, lightly sauté arugula with garlic and a drizzle of olive oil until just wilted, preserving its delicate texture and nutrients.
Things to keep in mind
Arugula is generally safe for most individuals when consumed in normal dietary amounts. However, like other leafy greens, it contains Vitamin K, which can interact with blood-thinning medications like warfarin. Individuals on these medications should maintain a consistent intake of Vitamin K-rich foods rather than fluctuating amounts. For those with a history of kidney stones, the oxalates in arugula might be a concern, though the amount is generally lower than in spinach. There are no widely documented common allergies or significant gastrointestinal issues associated with arugula at typical serving sizes.
Yes, arugula is considered very healthy. It scores 69/100 on FoodScore, indicating a 'Good' nutritional profile. It is a nutrient-dense food, providing significant amounts of Vitamin C (113% DV) and Folate (37% DV) per 100g, along with calcium and magnesium. It is also very low in calories, fat, and sodium, with no added sugars.
Is arugula good for weight loss?
Arugula can be an excellent food for weight loss due to its very low calorie count (0 calories per 100g) and high water content. Its fiber (2.28g per 100g) can contribute to satiety, helping you feel full without consuming many calories. It allows for large, satisfying portions that are rich in vitamins and minerals.
Is arugula an ultra-processed food?
No, arugula is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole food. This classification indicates that it retains its natural state and is free from industrial processing, added sugars, unhealthy fats, and artificial ingredients.
How should I wash arugula?
To wash arugula, place it in a colander and rinse thoroughly under cool running water. Gently agitate the leaves to remove any dirt or debris. For best results, you can also soak it in a bowl of cold water for a few minutes, then lift it out and rinse again. Pat dry with a clean cloth or use a salad spinner to remove excess water before use, as this helps dressings adhere better.
What can I use instead of arugula?
If you don't have arugula, you can substitute it with other peppery greens like watercress or radicchio for a similar flavor profile. For a milder alternative, spinach or mixed greens can be used, though they will lack arugula's characteristic zest. The best substitute depends on whether you prioritize the peppery taste or simply a leafy green texture.
Does arugula have a lot of Vitamin K?
Yes, arugula contains Vitamin K, which is important for blood clotting and bone health. While specific %DV for Vitamin K is not provided, leafy greens are generally known to be good sources. Individuals on blood-thinning medications should be mindful of their Vitamin K intake and consult their healthcare provider for dietary guidance.
Can I cook with arugula, or should it only be eaten raw?
Arugula can be enjoyed both raw and cooked. While its peppery flavor is most pronounced when raw, it mellows significantly when cooked. It can be lightly sautéed, added to soups, stews, or pasta dishes, or even used as a pizza topping. When cooking, add it towards the end to prevent it from becoming overly wilted or losing its delicate texture.