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  • Nutrition Hub

Arugula

Arugula is a peppery, slightly bitter leafy green from the Brassicaceae family (same family as kale, cabbage, and broccoli).
  • Nutrition Facts

Serving Size:

  • Calories: 95
  • Calories: 95
  • Fiber: 4g
  • Sugar: 19g
  • Protein: 0.5g
  • Fat: 0.3g
  • Key Nutrients
Vitamin A, Vitamin K, Calcium, Nitrates, and Folate
  • Key Vitamins
Vitamin A and Vitamin K
  • Essential Minerals
Calcium, Nitrates, and Folate
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
Gl: Low
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Arugula
Arugula
Vegetable
Gl: Low
  • Health Benefits:
    • Improves circulation: Nitrates enhance oxygen delivery to muscles and tissues.
    • Supports bone health: Rich in vitamin K and calcium.
    • Promotes detoxification: Contains compounds that aid liver function.
    • Supports skin health: High in antioxidants and vitamin A.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.