Calories and Nutritions in Arugula

A 100g (3.5 oz) serving of raw arugula (both baby and mature leaves) contains 25 calories. Arugula microgreens (100g) contain 28 calories.

One kilogram (1000g, 35.27 oz) of raw arugula (baby or mature) contains 250 calories. One kilogram of arugula microgreens provides 280 calories.

A single raw arugula leaf (2g, 0.07 oz) contains 0.5 calories. A common retail clamshell package of baby arugula (5 oz or 142g) contains 36 calories for the entire package. A smaller retail bag of arugula (2 oz or 57g) provides 14 calories for the entire bag.

Arugula provides some health benefits like supporting bone health and boosting antioxidant intake due to its rich concentration of vitamins, minerals, and beneficial plant compounds. A list of the health benefits of arugula are shown below:

• Rich in Bone-Protective Vitamin K: Arugula is an excellent source of Vitamin K, a nutrient crucial for bone mineralization and blood clotting. Adequate Vitamin K intake is associated with improved bone density and a lower risk of fractures (Weber, P., 2001, "Vitamin K and bone health").
• Good Source of Antioxidants: Arugula contains various antioxidants, including carotenoids like beta-carotene, lutein, and zeaxanthin, as well as glucosinolates (which convert to isothiocyanates). These compounds help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases (Martinez-Sanchez, A., et al., 2008, "Cruciferous Sprouts: A Rich Source of Bioactive Compounds for Health Promotion").
• Provides Folate (Vitamin B9): It is a good source of folate, a B vitamin essential for DNA synthesis, cell division, and red blood cell formation. Adequate folate is particularly important during pregnancy to prevent neural tube defects. (Greenberg, J.A., et al., 2011, "Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention").
• Contains Vitamin C: Arugula offers Vitamin C, an important antioxidant that supports immune function, aids in collagen production for healthy skin, and enhances iron absorption.
• Source of Calcium and Potassium: It provides dietary calcium, important for bone health, and potassium, which helps regulate blood pressure and fluid balance.
• Low in Calories and High in Nutrients: Arugula is very low in calories while being packed with nutrients, making it a great addition to a healthy, weight-conscious diet. Its nutrient density means it provides a lot of beneficial compounds per calorie consumed.
• May Have Anti-cancer Properties: The glucosinolates found in arugula and other cruciferous vegetables are broken down into isothiocyanates, which have been studied for their potential to inhibit cancer cell growth and support detoxification pathways in laboratory and animal studies. (Higdon, J.V., et al., 2007, "Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis").

Arugula has been known to cause some unwanted effects like potential interactions with blood-thinning medications and a risk of nitrate accumulation in certain conditions due to its specific chemical composition. A list of the downsides of arugula are shown below:

• High Vitamin K Content Can Interact with Blood Thinners: Arugula is very rich in Vitamin K, which plays a key role in blood clotting. Individuals taking anticoagulant medications like warfarin (Coumadin) need to maintain a consistent intake of Vitamin K. Significant changes in arugula consumption could interfere with the medication's effectiveness and should be discussed with a healthcare provider. (Holmes, M.V., et al., 2012, "Vitamin K and Warfarin Therapy: A Volatile Combination").
• Nitrate Content: Like many leafy green vegetables, arugula can accumulate nitrates from the soil. While nitrates themselves are not inherently harmful and can even have some cardiovascular benefits, they can be converted to nitrites in the body. Under certain conditions, nitrites can form nitrosamines, some of which are potentially carcinogenic. However, the Vitamin C content in arugula can help inhibit this conversion, and the overall health benefits of consuming leafy greens generally outweigh this concern for most people. (Hord, N.G., et al., 2009, "Food sources of nitrates and nitrites: the physiologic context for potential health benefits").
• Potential for Allergic Reactions (Rare): Although uncommon, some individuals may experience allergic reactions to arugula or other cruciferous vegetables.
• Risk of Foodborne Illness if Not Handled Properly: As with all fresh leafy greens, arugula can potentially be contaminated with bacteria if not grown, harvested, washed, and handled properly. Thorough washing is important, especially if consumed raw.
• Peppery Flavor Can Be Too Intense for Some: While many enjoy arugula's distinctive peppery, slightly bitter taste, it can be too strong or pungent for some palates, particularly mature arugula.

Yes, arugula is good for you and is a highly nutritious leafy green vegetable. It is very low in calories and packed with beneficial vitamins, minerals, and phytochemicals. Arugula is an excellent source of Vitamin K, important for bone health and blood clotting, and a good source of Vitamin A (from carotenoids), Vitamin C, and folate. It also provides antioxidants that help protect against cellular damage. (USDA FoodData Central, "Arugula, raw"). The glucosinolates found in arugula and other cruciferous vegetables have been associated with potential anti-cancer properties. (Verhoeven, D.T., et al., 1996, "Epidemiological studies on brassica vegetables and cancer risk"). While its high Vitamin K content requires consistency for those on blood thinners, and its nitrate content is a minor consideration for most, the overall nutritional benefits of including arugula in a balanced diet are significant.

A person can generally have 1 to 2 cups (20-40g, 0.7-1.4 oz) of fresh arugula per day as part of a balanced and varied diet without adverse effects. There is no specific upper limit defined for arugula consumption for healthy individuals, and larger amounts can be consumed. However, due to its high Vitamin K content, individuals on blood-thinning medications like warfarin should maintain a consistent daily intake of Vitamin K from all food sources, including arugula, and consult their doctor. For most people, incorporating a serving or two of arugula into salads, sandwiches, or as a garnish is a healthy way to boost nutrient intake.

Yes, baby arugula contains slightly lower calories per 100g than arugula microgreens. Raw baby arugula has 25 calories per 100g, while arugula microgreens contain 28 calories per 100g.

Although arugula microgreens are slightly higher in calories, they are often considered to be more nutrient-dense in terms of certain vitamins and minerals per gram compared to mature leaves. This is because microgreens are harvested at a very young stage when they have a high concentration of nutrients relative to their small size. Baby arugula is harvested later than microgreens but earlier than mature arugula, offering a tender texture and a flavor that is milder than mature leaves but often more developed than microgreens. Both are excellent, low-calorie, nutrient-rich choices.

The calorie content of arugula shows minimal change across its common types when comparing fresh, raw forms on a per-100g basis. Both baby arugula and mature (standard) arugula contain 25 calories per 100g. Wild arugula also falls into a very similar range, around 25-30 calories per 100g. Arugula microgreens are slightly higher, containing 28 calories per 100g. This slight difference is negligible for typical serving sizes. The consistency in low calorie counts across these types is due to arugula's very high water content and its nature as a leafy green, which is inherently low in calorie-providing macronutrients (fat, protein, and carbohydrates). The most significant factor affecting the caloric intake from arugula would be the serving size consumed, or if it is prepared with added caloric ingredients like oils in a dressing.

An arugula salad can be beneficial for the immune system due to its rich content of several key vitamins and antioxidants. Arugula is a good source of Vitamin C, a well-known immune-boosting nutrient that supports various cellular functions of both the innate and adaptive immune systems and acts as a potent antioxidant. The rocket salad benefits also stem from its Vitamin A content (derived from beta-carotene), which plays a crucial role in maintaining the integrity of mucosal barriers (like in the gut and respiratory tract), our first line of defense against pathogens. Furthermore, arugula contains folate, which is essential for immune cell production and function. The antioxidants present in arugula, including glucosinolates and flavonoids, help protect immune cells from oxidative stress, thereby supporting their ability to fight off infections. While the calories in arugula salad are low, its concentration of these immune-supportive nutrients makes it a healthy choice.

The use of arugula in desserts is highly unconventional and rare, given its distinctively peppery and somewhat bitter flavor profile, which is often associated with savory dishes.

Arugula (Eruca vesicaria or Diplotaxis tenuifolia for wild varieties) has its origins in the Mediterranean region, including parts of Southern Europe, North Africa, and Western Asia. It has been cultivated and consumed for thousands of years, with records of its use dating back to ancient Roman times. The Romans valued arugula not only as a food but also for its purported medicinal properties and as an aphrodisiac. It was a common salad green in the classical world, often mixed with other herbs and lettuces.

Throughout the Middle Ages, arugula continued to be cultivated in Europe, though its popularity waned in some areas before experiencing a significant resurgence in the 20th century, particularly with the rise of interest in Mediterranean cuisine globally. An interesting aspect of arugula's history is its relatively recent explosion in popularity in North America. While it was brought over by early European settlers, it remained a somewhat niche or "ethnic" green for a long time. It wasn't until the 1980s and 1990s that arugula, often marketed as "rocket," gained widespread appeal in the United States, becoming a fashionable ingredient in gourmet salads and on pizzas in upscale restaurants, eventually trickling down to mainstream supermarkets. 

The classic Italian dish "Prosciutto e Arugula Pizza," where fresh, peppery arugula and salty prosciutto are added to a pizza after baking, perfectly highlights arugula's ability to add a fresh, bright counterpoint to rich flavors, a characteristic that has contributed to its modern culinary success.