How healthy is arugula?
Is arugula healthy? Yes, for most people. Arugula scores 97/100 on the HowHealthyIs Score: 100 g provides 25 kcal, 15 mg vitamin C and 119 µg vitamin A. Arugula is a peppery green with vitamin K, folate and calcium for almost no calories. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Arugula ranks higher than 97% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C67%
- Vitamin A53%
- Calcium49%
- Magnesium45%
- Iron32%
- Potassium31%
- Fiber23%
- Protein21%
- Vitamin E11%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 332 minus 6 = 326. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in arugula?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 25 kcal | 5 kcal | |
| Protein | 2.6 g | 0.5 g | 1% |
| Carbohydrates | 3.6 g | 0.7 g | 0% |
| Fiber | 1.6 g | 0.3 g | 1% |
| Sugars | 2 g | 0.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 119 µg | 24 µg | 3% |
| Vitamin C | 15 mg | 3 mg | 3% |
| Vitamin E | 0.4 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 160 mg | 32 mg | 2% |
| Iron | 1.5 mg | 0.3 mg | 2% |
| Potassium | 369 mg | 74 mg | 2% |
| Magnesium | 47 mg | 9.4 mg | 2% |
| Sodium | 27 mg | 5.4 mg | 0% |
Source: USDA FoodData Central, "Arugula, raw" (FDC 169387). Values rounded.
Why is arugula good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Salads and pizza topping
- Sandwiches
What should you watch out for?
- High in vitamin K; keep intake steady if you take warfarin.
Similar foods
Arugula is already one of the most nutrient-dense vegetables we cover.