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Arugula

Arugula is a peppery cruciferous green with remarkable nutrient density for very few calories, rich in vitamin K, glucosinolates, and dietary nitrates.
  • Nutrition Facts

Serving Size: 1 cup raw (20g)

  • Calories: 5
  • Calories: 5
  • Fiber: 0.3g
  • Sugar: 0.4g
  • Protein: 0.5g
  • Fat: 0.1g
  • Key Nutrients
Vitamin K, Vitamin A, Folate
  • Key Vitamins
Vitamin K (18% DV), Folate (5% DV) and Vitamin K (18% DV), Folate (5% DV)
  • Essential Minerals
Manganese (3% DV), Potassium (2% DV), Manganese (3% DV), Potassium (2% DV), and Manganese (3% DV), Potassium (2% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh arugula leaves on white background
Fresh arugula leaves on white background
  • Health Benefits:

    • A cruciferous green rich in glucosinolates (particularly erucin), sulfur compounds associated with the body's natural detoxification processes.

    • Provides vitamin K in a single cup, important for bone health and blood clotting.

    • Contains nitrates similar to beets, which the body may convert to nitric oxide to support healthy blood flow.

    • A source of calcium from a plant-based food, contributing to bone mineral density.

    • Extremely low in calories while adding a peppery flavor and meaningful nutrient density to salads and dishes.

    • Related reading: Why Vitamins and Minerals Matter More Than You Think

    On nitrates, since the Dirty List also has an entry on them: the two pages are not in disagreement. Nitrate becomes nitrite, and nitrite goes one way alongside vitamin C and polyphenols and a different way alongside protein breakdown products and high, dry heat. That is why US rules require vitamin C in bacon (9 CFR 424.22) and why a vegetable arrives with its own already. The full explanation is on that entry.
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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.