Calories in Arugula

One of the popular salad greens in the Mediterranean regions, arugula is also known in many different names, like, garden rocket, rocket green, eruca, rocket salad, rugola, rucola, roquette, Mediterranean rocket, Roman rocket, Italian cress, etc. Natives to countries like Portugal, Turkey, Morocco and neighboring regions, arugula is now cultivated in other parts of the world too. It has a very strong flavor and a bitter peppery taste. It is mainly used as a green vegetable in salads and other dishes. Arugula is said to be highly nutritious and is low in calories.

Arugula Nutrition

It is believed that the ancient Romans used to cultivate arugula for culinary as well as medicinal purposes. While the leaves were used as a vegetable, the seeds were also used to flavor oils. They believed that arugula has aphrodisiac properties. The pinnated leaves are lobed in nature with three to four small lobes and a larger terminal lobe. As the younger leaves have a milder flavor, as compared to the older ones, such leaves are mostly used in salads. The mature leaves of arugula have a much stronger flavor and are used for sauteing, steaming and other types of cooking. 100 grams of raw arugula contain around 4 grams carbohydrates, 2 grams fiber, 3 grams protein, 2 grams sugar and 27 grams sodium. It amounts to around 25 calories (in 100 grams raw arugula).

Nutrient	Value
Vitamin A	2373 IU
Vitamin B2	0.1 mg
Vitamin B3	0.3 mg
Vitamin C	15 mg
Vitamin E	0.4 mg
Vitamin K	109 mcg
Folate	97 mcg
Calcium	160 mg
Iron	1.5 mg
Manganese	0.3 mg
Magnesium	47 mg
Phosphorous	52 mg
Potassium	369 mg
Zinc	0.5 mg
Selenium	0.98 mg

Now, you have a fair idea about the arugula nutritional benefits. It is very rich in nutrients, but, at the same time is low in calories. The following table deals with calories in arugula.

Serving Size	Calories
One arugula leaf (2 g)	0
Half cup (10 g)	2
One ounce (28 g)	7
100 grams	25

Arugula Benefits

Arugula is said to contain various phytochemicals that can boost the immune system and actively fight and prevent cancer. It is also said to have detoxifying properties. Its high chlorophyll content is also believed to be beneficial in providing energy to the body. It is also suggested that intake of arugula may be good for providing relief for those with gastric ulcers. It is also rich in carotenoids that are antioxidants which fight the action of free radicals in the body, thereby preventing various diseases. Unlike some other green vegetables like spinach, the oxalate content in arugula is very low and so, it is good for those who may develop problems through intake of foods rich in oxalates. Another problem with high oxalate content is that it can interfere with the body's ability to absorb calcium and this does not happen in case of arugula consumption.

In short, arugula is one of those nutritious green leafy vegetables that can be included in the diet. However, it is always better to consume in its raw form, so as to reap the health benefits of arugula. Gentle cooking is also good, as it retains most of the nutrients in this green vegetable. If you want to use it raw, in sandwiches, pizzas, omelets or salads, then, use younger leaves.