Arugula Nutrition Facts

Calories, fat, protein, and carbohydrate values for Arugula.


There are 2.5 calories in Arugula.


Nutrition Facts
Serving Size:


cup (10 grams)

Amount Per Serving
Calories from Fat 0.6
Calories 2.5

% Daily Value*

Total Fat 0.1 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 2.7 milligrams

Potassium 37 milligrams

Total Carbohydrates 0.4 grams

Dietary Fiber 0.2 grams

Sugars 0.2 grams
Protein 0.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Additional Information

Arugula, also known as rocket or rucola, is a leafy green that has gained popularity in recent years due to its unique flavor and impressive nutritional profile. While commonly used in salads, arugula offers much more than a fresh and peppery flavor. In this expert article, we will explore the features, benefits, and drawbacks of arugula and shed light on why it is considered a nutritional powerhouse.

Features of Arugula

Arugula has unique characteristics that set it apart from other leafy greens. Here are some key characteristics of arugula:

  1. Peppery and nutty flavor: Arugula leaves have a peppery taste with a hint of nuttiness, adding a unique and vibrant flavor to a variety of dishes.
  2. Member of the Brassica Family: Despite its common association with lettuce, arugula is not technically a lettuce. It is a member of the Brassica family and is closely related to mustard greens.
  3. Rich in nutrients: Arugula is packed with essential vitamins, minerals, and antioxidants that contribute to its many health benefits.

Benefits of Arugula

  1. Low in calories: Arugula is incredibly low in calories, making it a great choice for those watching their calorie intake. With only 2.5 calories per serving, it can be enjoyed guilt-free.
  2. Nutrient-Dense: While arugula may not have the highest overall nutritional value among leafy greens, it is still a rich source of important nutrients. It contains vitamins A, C, and K, as well as minerals such as calcium, potassium, and iron.
  3. Antioxidant powerhouse: Arugula is rich in antioxidants, which help protect your cells from damage caused by harmful free radicals. These antioxidants may have potential anti-cancer properties and contribute to overall health and well-being.
  4. Fiber-Rich: Arugula contains dietary fiber, which promotes healthy digestion, aids in weight management, and supports heart health.
  5. Versatile Culinary Ingredient: Arugula’s unique flavor makes it a versatile ingredient in a variety of culinary creations. It can be enjoyed raw in salads, added to sandwiches, used as a pizza topping, or incorporated into pasta dishes and sauces.

Disadvantages of arugula

While arugula offers numerous health benefits, it is important to consider a few potential drawbacks:

  1. Peppery flavor: The strong, peppery flavor of arugula may not be to everyone’s taste. Some people may find it too bitter or overpowering.
  2. Oxalate Content: Arugula contains oxalates, naturally occurring compounds that may contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it is advisable to consume arugula in moderation and consult a health care professional.
  3. Allergies: Like other greens in the Brassica family, arugula may cause allergic reactions in some people. If you have a known allergy to cruciferous vegetables, it is best to avoid arugula or seek medical advice.


Arugula is a flavorful and nutrient-rich leafy green that offers a number of health benefits. Low in calories, high in antioxidants, and versatile in the kitchen, arugula can be a valuable addition to a balanced diet. However, its strong flavor, oxalate content, and potential for allergies should be considered. As with any dietary choice, it is important to listen to your body and consult a healthcare professional if you have specific concerns or medical conditions. Incorporating arugula into your meals can be a delicious and nutritious way to improve your overall well-being.

Questions and Answers

Is arugula a lettuce?

Arugula is not technically a lettuce. It is a member of the Brassica family and is closely related to mustard greens. However, it is often used as a salad green and can be a flavorful substitute for traditional lettuces.

What does arugula taste like?

Arugula has a distinctive flavor profile. It is peppery, slightly bitter, and has a hint of nuttiness. The taste can vary depending on the maturity of the leaves, but it generally adds a piquant and vibrant flavor to dishes.

Can you eat arugula raw?

Yes, arugula can be eaten raw and is delicious in salads. Its fresh and crunchy texture, along with its peppery flavor, adds a flavorful element to salads. Arugula can also be used as a topping for sandwiches, pizzas, and wraps.

Which is healthier, arugula or kale?

Both arugula and kale have their own nutritional benefits. Arugula is lower in overall nutritional value compared to kale, but contains more calcium. It is also a good source of antioxidants and fiber. Combining arugula with nutrient-dense greens like spinach can provide a well-rounded nutritional profile.

Is arugula better cooked or raw?

Both raw and lightly cooked arugula have their benefits. Eating arugula raw ensures you get more of the healthy isothiocyanates, while lightly cooking arugula allows for better absorption of certain nutrients and carotenoids. Ultimately, how you choose to enjoy arugula depends on personal preference and the specific dish you are preparing.