Arugula Nutrition Benefits and Facts

Nutritional summary

Arugula is a leafy green vegetable that contributes to a dietary pattern associated with a reduced risk of chronic conditions, including cardiovascular disease and colorectal cancer .
As a green leafy vegetable, arugula provides dietary fiber, which is essential for cardiovascular health and should be consumed at levels of 25–40g per day to help manage risk factors like obesity and hypercholesterolemia (high cholesterol) .
Arugula is a significant source of dietary nitrates, which are plant compounds that have been studied for their role in improving metabolic health and lipid profiles .
This vegetable contains lutein and zeaxanthin (carotenoids that accumulate in the eye) and beta-carotene (a precursor to vitamin A), which function as dietary antioxidants to help combat free radicals and prevent cell damage .

Interesting fact

In ancient Rome, arugula was used as a potent aphrodisiac and was frequently cultivated in gardens dedicated to Priapus, the god of fertility.

Standout nutrients

SUPER

SOURCE

Chromium

EPIC

SOURCE

Lutein

EPIC

SOURCE

Folate

SUPER

SOURCE

beta-Carotene

kcal per 100g

Protein3.26g

Fat0.45g

Carbs0.60g

Fiber1.74g

Sugar0.68g

Fat breakdown

Polyunsat0.28g

Monounsat0.02g

Saturated0.09g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low carbon footprint typical of field-grown leafy greens, though water use can be high in arid regions.

Confidencemedium

Storage

Refrigerate

3–5 days

Store in a perforated bag with a paper towel to absorb excess moisture.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

What is the relationship between dietary patterns consumed and risk of cardiovascular disease? | Nutrition Evidence Systematic Review

[2]nesr.usda.gov

What is the relationship between dietary patterns consumed and risk of colorectal cancer? | Nutrition Evidence Systematic Review

[3]nesr.usda.gov

[PDF] Abstract Acknowledgments - Economic Research Service - USDA

[8]ers.usda.gov

The association between dietary intakes of nitrate and nitrite and odds of metabolic syndrome and its component in adults | Scientific Reports

[9]www.nature.comnature.com

Assessment of dietary nitrate intake in humans: a systematic review - ScienceDirect

[11]www.sciencedirect.comsciencedirect.com

Dietary strategies for cardiovascular disease risk factors prevention - ScienceDirect

[12]www.sciencedirect.comsciencedirect.com

Coverage

Nutrients

FoodCompass

100.0

Version

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