Arugula Lettuce: Complete Nutrition Facts and Health Benefits
Arugula, also known as rocket lettuce or roquette, is a peppery leafy green that has become a staple in salads, pizzas, and Mediterranean cuisine. This nutrient-dense vegetable packs impressive nutritional value while remaining extremely low in calories, making it an excellent choice for health-conscious eaters.
| Name | Amount | Unit |
| Water | 91.7 | g |
| Energy | 25 | kcal |
| Protein | 2.58 | g |
| Total lipid (fat) | 0.66 | g |
| Carbohydrate, by difference | 3.65 | g |
| Fiber, total dietary | 1.6 | g |
| Sugars, total including NLEA | 2.05 | g |
| Calcium, Ca | 160 | mg |
| Iron, Fe | 1.46 | mg |
| Magnesium, Mg | 47 | mg |
| Phosphorus, P | 52 | mg |
| Potassium, K | 369 | mg |
| Sodium, Na | 27 | mg |
| Zinc, Zn | 0.47 | mg |
| Copper, Cu | 0.076 | mg |
| Selenium, Se | 0.3 | µg |
| Vitamin C, total ascorbic acid | 15 | mg |
| Thiamin | 0.044 | mg |
| Riboflavin | 0.086 | mg |
| Niacin | 0.305 | mg |
| Vitamin B-6 | 0.073 | mg |
| Folate, total | 97 | µg |
| Folic acid | 0 | µg |
| Folate, food | 97 | µg |
| Folate, DFE | 97 | µg |
| Choline, total | 15.3 | mg |
| Vitamin B-12 | 0 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 119 | µg |
| Retinol | 0 | µg |
| Carotene, beta | 1420 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 3560 | µg |
| Vitamin E (alpha-tocopherol) | 0.43 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin K (phylloquinone) | 109 | µg |
| Fatty acids, total saturated | 0.086 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 12:0 | 0.003 | g |
| SFA 14:0 | 0 | g |
| SFA 16:0 | 0.072 | g |
| SFA 18:0 | 0.004 | g |
| Fatty acids, total monounsaturated | 0.049 | g |
| MUFA 16:1 | 0.001 | g |
| MUFA 18:1 | 0.046 | g |
| MUFA 20:1 | 0 | g |
| MUFA 22:1 | 0 | g |
| Fatty acids, total polyunsaturated | 0.319 | g |
| PUFA 18:2 | 0.13 | g |
| PUFA 18:3 | 0.17 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:4 | 0.002 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Cholesterol | 0 | mg |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
Caloric Content and Macronutrients
At just 25 calories per 100 grams, arugula is one of the lowest-calorie foods available. The macronutrient breakdown reveals why this leafy green is so diet-friendly:
- Protein: 2.58g – remarkably high for a leafy vegetable
- Carbohydrates: 3.65g (including 2.05g natural sugars)
- Fat: 0.66g (mostly healthy unsaturated fats)
- Dietary Fiber: 1.6g
- Water: 91.7g
The high water content contributes to arugula’s hydrating properties and crisp texture, while the protein content is notably impressive for a leafy green.
Vitamins: A Nutritional Powerhouse
Arugula stands out for its exceptional vitamin content, particularly in several key nutrients:
Vitamin K leads the pack at 109µg per 100g, providing well over 100% of the daily recommended intake. This fat-soluble vitamin is crucial for blood clotting and bone health.
Vitamin A (119µg RAE) and its precursor beta-carotene (1420µg) support eye health, immune function, and skin health. Arugula also contains significant amounts of lutein and zeaxanthin (3560µg), antioxidants specifically linked to eye health and reduced risk of age-related macular degeneration.
Folate content is impressive at 97µg, making arugula an excellent choice for pregnant women and anyone looking to support cellular function and DNA synthesis.
Vitamin C provides 15mg per 100g, contributing to immune support and collagen production, while Vitamin E (0.43mg) offers additional antioxidant protection.
The B-vitamin complex is well-represented with thiamin, riboflavin, niacin, and vitamin B-6, all supporting energy metabolism and nervous system function.
Mineral Content
Arugula is exceptionally rich in minerals, particularly:
Calcium (160mg) – Outstanding for a non-dairy source, supporting bone health and muscle function.
Potassium (369mg) – Important for heart health, muscle contractions, and maintaining healthy blood pressure levels.
Magnesium (47mg) – Supports hundreds of biochemical reactions in the body, including energy production and protein synthesis.
Iron (1.46mg) – Significant for a plant source, helping transport oxygen throughout the body.
Other notable minerals include phosphorus (52mg), zinc (0.47mg), copper (0.076mg), and selenium (0.3µg), all contributing to various bodily functions from bone health to immune support.
Fatty Acid Profile
Despite its minimal fat content (0.66g total), arugula’s fatty acid composition is favorable:
- Polyunsaturated fats: 0.319g (including omega-3 alpha-linolenic acid at 0.17g and omega-6 linoleic acid at 0.13g)
- Monounsaturated fats: 0.049g
- Saturated fats: 0.086g
- Cholesterol: 0mg
The presence of omega-3 fatty acids, even in small amounts, is beneficial for heart and brain health.
Health Benefits
The nutritional profile of arugula translates into numerous health benefits:
- Bone Health Support: The combination of vitamin K, calcium, and magnesium makes arugula excellent for maintaining strong bones.
- Antioxidant Protection: Beta-carotene, vitamin C, vitamin E, and various phytonutrients help combat oxidative stress and may reduce chronic disease risk.
- Heart Health: Low in calories and sodium (27mg), while rich in potassium, arugula supports cardiovascular health.
- Eye Health: The high levels of lutein, zeaxanthin, and vitamin A support vision and may protect against age-related eye conditions.
- Weight Management: At only 25 calories per 100g with good fiber content, arugula is ideal for those watching their weight.
Culinary Uses
Arugula’s distinctive peppery flavor adds character to:
- Fresh salads
- Pizza toppings (added after baking)
- Pasta dishes
- Sandwiches and wraps
- Smoothies (in small amounts)
- Pesto variations
The tender leaves are best consumed raw to preserve their vitamin C content, though brief cooking can enhance the bioavailability of certain nutrients like beta-carotene.
Storage and Selection
Choose arugula with vibrant green leaves and avoid any yellowing or wilting. Store unwashed in the refrigerator in a plastic bag or container for up to three days. Wash just before use to maintain freshness.
Conclusion
Arugula lettuce is truly a nutritional superstar, offering exceptional levels of vitamins K and A, calcium, and antioxidants while contributing almost no calories to your diet. Whether you’re focused on bone health, eye health, or simply eating more nutrient-dense foods, incorporating raw arugula into your regular meal rotation is an excellent choice. Its versatility in the kitchen and impressive nutritional profile make it a worthy addition to any healthy eating plan.
Nutrition facts provided by the United States Department of Agriculture (USDA) for raw arugula lettuce per 100g serving. www.usda.gov
