arugula
Also known as: rocket, roquette, garden rocket, Eruca sativa
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Also known as: rocket, roquette, garden rocket, Eruca sativa
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A crisp and peppery arugula salad tossed in a zesty lemon vinaigrette. This simple, refreshing side dish comes together in minutes and pairs perfectly with grilled chicken, pasta, or pizza.
Hearty, nutty farro tossed with colorful roasted vegetables, tangy feta cheese, and peppery arugula. A simple lemon-Dijon vinaigrette brings it all together for a perfect light lunch or satisfying side dish.
Earthy roasted beets, creamy goat cheese, and crunchy candied walnuts tossed with fresh arugula. A simple yet elegant salad with a tangy balsamic vinaigrette that's perfect for any occasion.
A classic Italian-American delight, this panini features crispy, golden-brown ciabatta bread embracing layers of salty prosciutto, creamy melted mozzarella, zesty basil pesto, and a fresh bite of peppery arugula. It's a quick, elegant, and deeply satisfying meal perfect for lunch or a light dinner, ready in just 20 minutes.
Yes, arugula is highly nutritious and very low in calories, providing only 25 calories per 100g. It is an excellent source of Vitamin K for bone health, Vitamin C for immunity, and various antioxidants that protect cells from damage.
Arugula contains glucosinolates, which may have anti-cancer properties, and dietary nitrates that can help lower blood pressure and improve athletic performance. It also provides lutein and beta-carotene for eye health and calcium for bone density.
Arugula is an ideal food for weight loss because it is nutrient-dense yet very low in calories and fat. Its high water content and fiber can help you feel full, making it a great high-volume addition to meals.
Yes, arugula is very keto-friendly as it contains only about 3.65g of carbohydrates per 100g. It allows those on low-carb diets to consume a high volume of food and essential micronutrients without significantly impacting their daily carb limit.
Yes, arugula is a naturally occurring leafy green vegetable, making it 100% vegan and gluten-free. It is suitable for almost all dietary patterns, including Paleo, Mediterranean, and Whole30.
Arugula has a distinct peppery, slightly bitter, and nutty flavor profile that sets it apart from milder greens. Younger 'baby' arugula tends to be more delicate and mild, while mature leaves have a sharper, more intense spice.
Arugula can be enjoyed both raw and cooked. While it is most common in salads, it can be wilted into hot pasta, used as a pizza topping, or lightly sautéed with garlic and olive oil as a side dish.
arugula is a versatile ingredient found in cuisines around the world. With 25 calories per 100g and 2.05 grams of protein, it's a nutritious addition to many dishes.
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View all other →Store arugula in the refrigerator in a perforated plastic bag or a container lined with a dry paper towel to absorb excess moisture. It is highly perishable and usually stays fresh for only 3 to 5 days.
Fresh arugula should be bright green and crisp. If the leaves become slimy, yellowed, excessively wilted, or develop a wet, sour smell, the arugula has spoiled and should be discarded.
Compared to other leafy greens like spinach or swiss chard, arugula is relatively low in oxalates. This makes it a safer choice for individuals who are prone to calcium-oxalate kidney stones but still want to consume dark leafy greens.
