Calories in Arugula
Arugula is a peppery, leafy green that is low in calories but high in essential nutrients like Vitamin K and folate. It belongs to the cruciferous family and is often used in salads, sandwiches, and as a pizza topping.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 25 | 2.6g | 3.7g | 0.7g |
| 1 oz (28g) | 1 oz (28g) | 7 | 0.7g | 1g | 0.2g |
| 1 leaf (2g) | 1 leaf (2g) | 0 | 0.1g | 0.1g | 0g |
Health Benefits
High in Vitamin K, which is essential for bone health and blood clotting.
Contains antioxidants like glucosinolates that may help protect against certain cancers.
Rich in nitrates, which can help lower blood pressure and improve athletic performance.
Nutrition Tips
- Eat it raw to preserve its vitamin C and heat-sensitive enzymes.
- Pair with healthy fats like olive oil to improve the absorption of fat-soluble vitamins.
- Add lemon juice to help your body absorb the non-heme iron found in the leaves.
- Store in a perforated bag in the fridge to keep it fresh and prevent wilting.
- Use it as a base for pesto instead of basil for a more peppery flavor.
GAYA Tracking Tip
For the most accurate tracking, photograph the arugula before adding heavy dressings or toppings, as GAYA can better identify the volume of the leaves.
Frequently Asked Questions
Is arugula high in calories?+
No, arugula is extremely low in calories, with only about 5-6 calories per cup. It is an excellent choice for volume eating and weight management.
Can I cook arugula?+
Yes, you can lightly sauté arugula, though it will shrink significantly and lose some of its peppery bite. It is best added at the very end of cooking.
Is arugula better than spinach?+
Both are nutrient-dense, but arugula is higher in Vitamin K while spinach has more Vitamin A and iron. Including both in your diet provides a wider range of nutrients.
Track Arugula calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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