Arugula: Nutrition Facts and Health Benefits

Arugula, also known as rocket (Eruca sativa), is a leafy green vegetable celebrated for its peppery taste and remarkable nutritional profile. As a member of the Brassicaceae family, arugula has gained popularity not just for its culinary versatility, but also for its dense concentration of vitamins, minerals, and bioactive compounds. Whether you enjoy it fresh in salads, lightly wilted in pastas, or as microgreens, arugula offers a powerful array of nutrients and health-promoting benefits. In this article, we’ll explore the specifics of arugula’s nutrition facts and the science-backed health benefits this vibrant green brings to your table.

Arugula Nutrition Facts

Arugula’s nutritional value lies in its impressive concentration of vitamins, minerals, fiber, and phytonutrients, all packed into a low-calorie, flavorful leaf. Its nutrient density makes it a standout among leafy greens—whether enjoyed as mature leaves, microgreens, or sprouts. Let’s take a closer look.

Macronutrients: Protein, Fiber, Carbohydrates, and Fat

Arugula is an impressive source of protein for a leafy green, especially in its sprout form, where protein content can reach nearly 25% of dry weight. Mature leaves are still notable, containing about 2.5% protein by fresh mass 1,3. Carbohydrates are low, about 4.1% in fresh leaves, making arugula suitable for low-carb diets 1. The fiber content is significant, supporting digestive health: fresh leaves offer 1.3% fiber, while microgreens and sprouts can boast up to 34.3% fiber, including a high proportion of soluble fiber 3.

Fat content is minimal—just 0.3% in fresh leaves—but the fats present are beneficial. Almost half of arugula’s oil content is α-linolenic acid, a plant-based omega-3 fatty acid known for heart-health benefits 1.

Vitamins: C, K, A, and More

Arugula is rich in several vital vitamins:

• Vitamin C: This antioxidant vitamin is found at high levels in arugula, especially in microgreens, and its content can be enhanced further through biofortification techniques 2,6,7. It supports immune health and protects cells from oxidative stress.
• Vitamin K: Essential for blood clotting and bone health, present in abundance 2.
• Vitamin A (carotenoids): Significant levels of lutein and β-carotene provide support for vision and skin health 1,3. Zeaxanthin is also prominent in sprouts 3.
• α-Tocopherol (Vitamin E): Present at 6.2 mg per 100g fresh weight, supporting antioxidant defenses 1.

Minerals and Phytonutrients

Arugula is also a good source of minerals such as calcium, potassium, and zinc. Calcium supports strong bones and muscle function, while potassium aids in maintaining healthy blood pressure 2,6.

Beyond vitamins and minerals, arugula contains a diverse array of phytonutrients:

• Glucosinolates and flavonoids: Found especially in microgreens, these compounds are linked to anti-cancer and anti-inflammatory properties 3,5,7.
• Carotenoids and anthocyanins: These antioxidants protect cells from damage and contribute to the green’s vibrant color 1,3,5.

Forms: Fresh Leaves, Microgreens, and Sprouts

The nutritional profile of arugula varies depending on its growth stage:

• Sprouts: Highest in protein, fiber, and certain carotenoids like zeaxanthin and β-carotene 3.
• Microgreens: Rich in vitamin C, minerals, and diverse flavonoids 3,6.
• Mature leaves: Balanced nutrition, with outstanding fiber, vitamins, and minerals 1,2.

Culinary Use and Caloric Value

Arugula’s sharp, tangy, and peppery flavor makes it a popular addition to salads, sandwiches, pizzas, and pastas. Its low-calorie nature (less than 30 kcal per 100g) allows for generous servings without calorie concerns 2.

Arugula Health Benefits

Not only is arugula packed with nutrients, but it also delivers a variety of health-protective properties. Its unique blend of antioxidants, phytochemicals, and minerals is associated with a range of potential benefits—from supporting heart and bone health to reducing inflammation and even offering anti-cancer effects.

Potent Antioxidant Protection

Arugula’s rich content of vitamin C, carotenoids, flavonoids, and anthocyanins equips your body with powerful antioxidants. These compounds scavenge free radicals and help protect cells from oxidative damage, which is implicated in aging and the development of many chronic diseases 2,3,5,6.

Growing arugula as microgreens or under continuous LED lighting has been shown to boost levels of antioxidants, including anthocyanins and flavonoids, making these forms especially potent for health promotion 5. Increased antioxidant enzyme activity has also been observed, further enhancing cellular defense mechanisms.

Anti-Cancer and Anti-Inflammatory Activities

As part of the Brassicaceae family, arugula contains glucosinolates—sulfur-containing compounds that break down into biologically active molecules believed to inhibit tumorigenesis and reduce cancer risk 5,7. Flavonoids and other phytonutrients in arugula also contribute to anti-inflammatory effects, potentially reducing the risk of chronic diseases such as cancer, cardiovascular disease, and diabetes 5,7.

Heart Health and Circulation

Arugula supports cardiovascular health through several mechanisms:

• α-Linolenic acid: This plant-based omega-3 fatty acid helps lower inflammation and supports heart function 1.
• Antioxidants: Reduce oxidative stress on blood vessels 5.
• Potassium and low sodium: Help regulate blood pressure, further protecting heart health 2,6.

Bone Health and Calcium

With its generous supply of calcium and vitamin K, arugula supports bone strength and density, helping to prevent osteoporosis and fractures. Vitamin K is particularly crucial for bone metabolism and the regulation of calcium in the body 2,6.

Immune System Support

High vitamin C content, especially in microgreens and biofortified forms, gives arugula a powerful immune-boosting effect. Vitamin C enhances the body’s natural defenses and helps reduce the duration and severity of common illnesses 2,6,7.

Digestive and Metabolic Benefits

Arugula’s high fiber content aids digestion, promotes a healthy gut microbiome, and helps with regularity. Fiber also helps regulate blood sugar levels, supporting metabolic health and potentially reducing the risk of type 2 diabetes 1,2,3,7.

Other Medicinal and Therapeutic Uses

Historically, arugula has been used in folk medicine for its antisecretory, diuretic, and antiscorbutic (scurvy-preventing) actions. Scientific evidence has backed some of these uses, indicating arugula’s potential for antiulcer, cytoprotective, anti-diabetic, and hepatoprotective (liver-supporting) actions 7.

Conclusion

Arugula is far more than a salad garnish—it's a powerhouse of nutrition and health benefits. Whether you choose it as a mature leafy green, a tender microgreen, or a robust sprout, arugula offers an impressive spectrum of nutrients and bioactive compounds that support overall well-being.

Key takeaways from this article:

• Nutrient-Dense: Arugula is rich in protein (especially in sprouts), fiber, vitamins (C, K, A), minerals (calcium, potassium), and plant-based omega-3s 1,2,3,6.
• Versatile: Nutritional value varies by growth stage; microgreens and sprouts are particularly concentrated in beneficial compounds 3,5.
• Health-Boosting: Offers antioxidant, anti-inflammatory, anti-cancer, bone-strengthening, immune-supportive, and digestive benefits 2,5,6,7.
• Low-Calorie: Easy to add to meals without adding significant calories 2.
• Functional Food: Its phytonutrients and bioactive compounds make arugula a smart choice for supporting long-term health 1,3,5.

Incorporating arugula into your diet—whether raw, lightly cooked, or as vibrant microgreens—can be a simple yet effective way to boost your daily nutrient intake and support overall health.