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Arugula, also sold as rocket or roquette, is a peppery salad green from the cabbage and mustard family. It is very low in calories, and per 100 grams it supplies a useful share of vitamin K, folate, calcium and vitamin A in USDA data. Because a cup of loose leaves weighs only about 20 grams, the numbers per typical serving are modest. This guide covers arugula nutrition from the USDA database, what the small body of research on arugula benefits actually tested, how arugula vs spinach and other greens compare, and why people taking warfarin should keep their intake steady.
Peptide Labs does not sell arugula or arugula products. This article is general nutrition information, not medical advice.
Key Takeaways
- Arugula is a cruciferous green, a relative of cabbage, kale and mustard.
- Per 100 grams it has about 25 calories and supplies vitamin K, folate, calcium and vitamin A in USDA data.
- A cup of loose arugula weighs about 20 grams, so one cup supplies 5 calories and a small share of most nutrients.
- Arugula is one of the nitrate-rich vegetables studied for blood pressure; results are mixed.
- Arugula contains vitamin K, so people taking warfarin should keep their intake of greens consistent.
What is arugula?
Salad arugula comes from Eruca sativa (also classified as Eruca vesicaria subspecies sativa). Wild rocket, Diplotaxis tenuifolia, has narrower, more deeply cut leaves and a sharper bite, and the two are often sold together in bagged salad mixes. Both belong to the Brassicaceae family, the same family as broccoli, cabbage, kale and our sibling green, watercress.
The peppery taste comes from glucosinolates, sulfur compounds typical of cruciferous vegetables. A 2020 UK study of rocket sold over a full year found that leaves grown in warmer weather, and leaves cut repeatedly from the same plants, had more glucosinolates and tasted more bitter, peppery and hot, and consumers liked them less. If one bag tastes much stronger than the last, that is the likely reason.
Arugula nutrition facts from USDA
The table uses the USDA FoodData Central SR Legacy entry Arugula, raw (FDC 169387). USDA lists a half cup as 10 grams, so one cup here is 20 grams. Percentages use the FDA Daily Values printed on Nutrition Facts labels.
| Arugula, raw (FDC 169387) | Per 100 g | % DV | Per cup, 20 g | % DV |
|---|---|---|---|---|
| Calories | 25 | 5 | ||
| Protein | 2.6 g | 5% | 0.5 g | 1% |
| Fiber | 1.6 g | 6% | 0.3 g | 1% |
| Total sugars | 2.1 g | 0.4 g | ||
| Vitamin K | 108.6 mcg | 91% | 21.7 mcg | 18% |
| Folate | 97 mcg DFE | 24% | 19 mcg DFE | 5% |
| Vitamin C | 15 mg | 17% | 3 mg | 3% |
| Vitamin A | 119 mcg RAE | 13% | 24 mcg RAE | 3% |
| Calcium | 160 mg | 12% | 32 mg | 2% |
| Magnesium | 47 mg | 11% | 9 mg | 2% |
| Potassium | 369 mg | 8% | 74 mg | 2% |
| Iron | 1.5 mg | 8% | 0.3 mg | 2% |
Two things stand out. First, per 100 grams arugula is richer in calcium than spinach or romaine, and spinach calcium is also poorly absorbed because of its oxalate, a point covered in our guide to oxalates. Arugula still is not a major calcium source at salad portions; our guide to calcium-rich foods shows which foods supply more. Second, arugula carries carotenoids: USDA lists beta-carotene, which our beta-carotene guide explains, and lutein plus zeaxanthin, covered in our lutein guide.
Arugula is about 92% water, which is why it is so low in calories. That makes it a common base for salads, but as our guide to negative calorie foods explains, no vegetable burns more energy than it provides.
Arugula vs spinach, kale and lettuce
Comparing greens per 100 grams shows the real differences, because cup weights vary a lot between fluffy leaves and dense ones. All values are raw, from USDA SR Legacy.
| Per 100 g, raw (USDA FDC ID) | Calories | Vitamin K (% DV) | Folate (% DV) | Vitamin C (% DV) | Calcium (% DV) |
|---|---|---|---|---|---|
| Arugula (169387) | 25 | 91% | 24% | 17% | 12% |
| Spinach (168462) | 23 | 402% | 49% | 31% | 8% |
| Kale (168421) | 35 | 325% | 16% | 104% | 20% |
| Watercress (170068) | 11 | 208% | 2% | 48% | 9% |
| Romaine (169247) | 17 | 85% | 34% | 4% | 3% |
| Iceberg (169248) | 14 | 20% | 7% | 3% | 1% |
On arugula vs spinach, spinach has much more vitamin K and folate per 100 grams, while arugula has more calcium and a sharper flavor. Kale wins on vitamin C and calcium; see our kale guide for its full profile. Arugula has far more nutrients than iceberg lettuce. Our guide to salad and cooking greens compares more than a dozen of them per cup. Many people simply mix arugula with milder lettuce, which is a practical way to vary nutrients and taste.
Arugula benefits: what the research shows
Very few human studies have tested arugula as a food. Most of the arugula research is chemistry, plant science or lab work on its glucosinolates. The human research mainly groups arugula with other nitrate-rich vegetables such as beetroot and spinach:
- Short-term drink study (2016): in a crossover study of 18 healthy adults, beetroot juice, a rocket salad drink, a spinach drink and sodium nitrate, all matched for nitrate, raised blood nitrate and nitrite. Compared with baseline, systolic blood pressure dropped a couple of hours after the beetroot juice and the rocket drink. This was a single-serving study with a small group.
- Four-week vegetable trial (2018): 30 adults with mildly elevated blood pressure ate extra nitrate-rich vegetables, nitrate-poor vegetables or no extra vegetables for four weeks each. Nitrate levels rose with the nitrate-rich vegetables, but blood pressure did not fall compared with the other two periods.
- Nutrient density ranking (2014): a CDC journal paper scored 47 fruits and vegetables by nutrients per calorie. Arugula qualified as a nutrient-dense item, scoring about 38 out of 100, below watercress, spinach and kale. The score measures nutrients per calorie, not health outcomes.
The honest summary: arugula is a low-calorie green with useful vitamin K, folate and calcium per 100 grams, and it fits easily into an eating pattern rich in vegetables. Claims that arugula cleanses the liver, boosts libido or melts fat are not supported. Our beetroot guide covers the dietary nitrate research in more depth, and our guide to anti-inflammatory foods explains what eating-pattern studies can and cannot show.
Arugula and warfarin: why consistency matters
Arugula contains vitamin K, which helps blood clot. According to the NIH Office of Dietary Supplements vitamin K fact sheet, people taking warfarin (Coumadin) need a consistent intake of vitamin K from food and supplements, because sudden changes can raise or lower the drug’s effect. MedlinePlus advises warfarin users to eat consistent amounts of vitamin K foods from week to week and to talk to their doctor before changing their diet. This does not mean avoiding arugula; it means not suddenly adding or dropping large salads without telling your clinician. Our guide to vitamin K in foods compares many greens.
How to eat arugula, and safety notes
- Raw: arugula is usually eaten raw in salads, on sandwiches or scattered over pizza and pasta after cooking. A little olive oil helps the body absorb its fat-soluble vitamins and carotenoids.
- Cooked: it wilts in seconds in soups, eggs or pasta, which also softens the peppery bite. Cooking shrinks the volume, so a cooked portion holds several raw cups.
- Storage and washing: keep it cold and dry and use it within a few days. Rinse loose leaves under running water; bagged salads labeled as washed are ready to eat.
- Allergy: arugula is not one of the nine major food allergens that US labels must declare, but any plant food can cause a reaction. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist.
Frequently Asked Questions
Is arugula healthy?
Arugula is a low-calorie cruciferous green that supplies vitamin K, folate, calcium and vitamin A in USDA data. Human studies of arugula itself are few.
How many calories are in arugula?
About 5 calories per cup (20 grams) and 25 calories per 100 grams of raw arugula, in USDA data.
Is arugula better than spinach?
Neither is better overall. Spinach has more vitamin K and folate per 100 grams; arugula has more calcium, and spinach calcium is poorly absorbed because of oxalate.
Is arugula the same as rocket?
Yes. Arugula and rocket are names for the same salad green. Wild rocket is a related plant with a sharper taste.
Why does arugula taste bitter or peppery?
Its glucosinolates. A UK study found more of them, and a stronger taste, in leaves grown in warm weather or cut repeatedly.
Can I eat arugula if I take warfarin?
Usually yes, but keep your intake of vitamin K foods consistent from week to week and talk to your clinician before changing your diet.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Watercress: Nutrition, Benefits and Safe Ways to Eat It, Leafy Greens: USDA List of Dark Greens, Spinach vs Kale and Tips, Foods High in Vitamin K: USDA List, K1 vs K2 and Warfarin Notes, Endive: Belgian Endive vs Curly Endive and Endive Nutrition.