Arugula Health Summary and Nutrition Information
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About Arugula

Arugula scientifically known as Eruca Sativa is a pungent leafy vegetable resembling an open lettuce. It’s a smooth dense and succulent textured leafy vegetable has gained a lot of popularity as a key ingredient in all salads and Italian cuisine. This spikey vegetable is mainly grown in Mediterranean region since roman times. Arugula is a multipurpose vegetable that is consumed as a herb, a vegetable and its seeds are used to make flavoring oil.

During ancient Roman times Arugula seeds were used for its aphrodisiac property. A typical roman meal would consist of green salad mainly consisting of arugula with chicory, mallows, lavender and seasoned with cheese sauce for lettuce.

Nutrition Value of Arugula

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  • Excellent source of copper, iron, calcium, potassium, manganese and phosphorus.
  • Rich in chlorophyll.
  • Arugula too is one of Very Low Calorie Vegetable.
  • 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.

Arugula Health Benefits

  • Maintain the proper pH of the blood.
  • Protects from lung,skin and oral cancers.
  • Protects the aging brain from cognitive decline.
  • Removing toxins from the body, they help to reduce the risk of disease.
  • Protect the body from heart disease and sun damage.
  • Helps to cleanse the blood and improve the supply of oxygen to various parts of the body.
  • It also helps in maintaining good health of the skin.
Principle Nutrient Value Percentage of RDA
Energy 25 Kcal 1%
Carbohydrates 3.65 g 3%
Protein 2.58 g 5%
Total Fat 0.66 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 1.6 g 4%
Folates 97 µg 24%
Niacin 0.305 mg 2%
Pantothenic acid 0.437 mg 8%
Pyridoxine 0.073 mg 6%
Riboflavin 0.086 mg 7%
Thiamin 0.044 mg 4%
Vitamin C 15 mg 25%
Vitamin A 2373 IU 79%
Vitamin E 0.43 mg 3%
Vitamin K 108.6 µg 90%
Sodium 27 mg 2%
Potassium 369 mg 7.5%
Calcium 160 mg 16%
Copper 0.076 mg 8%
Iron 1.46 mg 18%
Magnesium 47 mg 12%
Manganese 0.321 mg 14%
Phosphorus 52 mg 7.5%
Selenium 0.3 µg <1%
Zinc 0.47 mg 5%
Carotene-ß 1424 µg
Carotene-a 0 µg
Lutein-zeaxanthin 3555 µg
Arugula Nutritional Value


Arugula is low in saturated fat and very low in cholesterol content. Loaded with goodness of health Arugula has a high amount of dietary fiber mostly found in plants only. It is rich in copper, zinc, vitamin c, vitamin K, vitamin B6, and many other nutrients. On consumption of 2 cups of Arugula the body gets 20% of Vitamin A, 50% of Vitamin K and 8% of vitamin C, and calcium that a body needs for a healthy functioning.

There are several health benefits related to consumption of arugula and some of these also include preventing diseases that could be life risking. Increasing the consumption of arugula will prevent heart disease, diabetes and will also reduce the risk of obesity. Studies and research confirm that consumption of cruciferous vegetables like arugula reduces the risk of lung or colon cancer as it contains sulforaphane giving a cancer fighting power. Bone fractures and weak bones have been a common complain these days, low intake of vitamin K and calcium is to be blamed for this condition. Consuming arugula will help in meeting the needs of vital nutrients of the body.

How To Enjoy Arugula



Arugula also known as rocket has a pungent flavour that is too strong for a leafy vegetable. This vegetable is consumed in different ways across the globe. Every region has its own way of cooking Arugula. In Italy rocket is used as a pizza topping which is added right after the baking period so that it does not wilt in heat. Rocket is also finely chopped and used as a seasoning in pasta and other Italian cuisine. In Brazil rocket is consumed in a raw form of salads mixed with mozzarella cheese and sun dried tomatoes. Egyptians and Turkish people like their rocket as a side dish accompanied with sea food. A sweet peppery alcohol known as Rucolino is made using arugula, this is a digestive alcohol and is usually consumed along side with the meals. These leaves also become a source of food for larvae of some moth species. After extracting the taramira oil from arugula seeds the seed cakes are used as a fodder for cattle and cows in Northern India.

Arugula is a delicious early summer vegetable that is available round the year , apart from its good taste , low calorie content and high nutrition value this leafy green also keeps the body hydrated and cool during summers.

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