One cup of arugula provides a low-calorie boost packed with vitamins A, C, K, and essential minerals supporting overall health.
Understanding Arugula Nutrition Facts 1 Cup
Arugula, often hailed as a peppery leafy green, is more than just a salad topper. One cup of raw arugula (about 20 grams) offers a nutrient-dense profile that supports various bodily functions without adding many calories. It contains roughly 5 calories per cup, making it an excellent choice for those who want to eat light but nutrient-rich foods.
This leafy green shines in its vitamin content. It’s rich in vitamin A, which promotes healthy vision and immune function. Vitamin C in arugula acts as an antioxidant and supports skin health. Vitamin K plays a crucial role in blood clotting and bone metabolism. Alongside these vitamins, arugula provides minerals like calcium, potassium, and magnesium, which contribute to heart health and muscle function.
The fiber content in one cup of arugula is around 0.3 grams. While modest, it helps support digestion and promotes feelings of fullness when combined with other fiber-rich foods. Plus, arugula contains phytonutrients such as glucosinolates—compounds linked to cancer-preventive properties.
Calories and Macronutrients Breakdown
Despite its tiny calorie count, arugula packs a punch in nutrition. Here’s how the macronutrient composition breaks down per cup:
- Carbohydrates: Approximately 0.7 grams
- Protein: Around 0.5 grams
- Fat: Negligible (close to zero)
This minimal macronutrient content makes arugula ideal for calorie-conscious diets while still delivering essential micronutrients.
Vitamins and Minerals in Arugula Nutrition Facts 1 Cup
The standout feature of arugula lies in its impressive vitamin and mineral array for such a low-calorie food. Vitamins A, C, and K dominate the scene:
- Vitamin A: One cup provides about 15% of the daily recommended intake (RDI). This vitamin is vital for eye health and immune defense.
- Vitamin C: Offers roughly 5% of the RDI; it’s crucial for collagen production and antioxidant protection.
- Vitamin K: Impressively high at approximately 24% of the RDI per cup; essential for blood clotting and bone strength.
Minerals also add value:
- Calcium: Around 16 mg per cup supports bone density.
- Potassium: About 74 mg helps regulate blood pressure.
- Magnesium: Roughly 6 mg contributes to muscle function.
These nutrients combine to make arugula a powerhouse leafy green that supports multiple body systems simultaneously.
Table: Key Nutrients in One Cup of Raw Arugula
| Nutrient | Amount per Cup (20g) | % Daily Value* |
|---|---|---|
| Calories | 5 kcal | 0.25% |
| Vitamin A | 475 IU | 15% |
| Vitamin C | 3 mg | 5% |
| Vitamin K | 24 mcg | 24% |
| Calcium | 16 mg | 2% |
| Potassium | 74 mg | 2% |
| Magnesium | 6 mg | 1.5% |
| Total Carbohydrates | 0.7 g | – |
| Protein | 0.5 g | – |
*Percent daily values are based on a 2,000-calorie diet.
The Role of Antioxidants in Arugula Nutrition Facts 1 Cup
Arugula isn’t just about vitamins; it’s loaded with antioxidants that help neutralize harmful free radicals in the body. These free radicals can cause oxidative stress leading to chronic diseases like heart disease or cancer if left unchecked.
Among its antioxidant arsenal are flavonoids and glucosinolates—compounds that have been studied for their anti-inflammatory properties and potential cancer-fighting effects. Glucosinolates break down into biologically active compounds such as sulforaphane when chewed or digested. Sulforaphane has been linked to detoxification processes within cells and may support liver health.
The presence of these antioxidants means eating arugula regularly could contribute to reducing inflammation-related damage while supporting cellular repair mechanisms.
The Impact of Arugula Nutrition Facts 1 Cup on Heart Health and Weight Management
Low-calorie greens like arugula fit perfectly into heart-friendly diets due to their high potassium content paired with minimal sodium levels. Potassium plays a vital role in regulating blood pressure by balancing out sodium’s effects on the cardiovascular system.
Additionally, the fiber content—though modest—helps slow digestion slightly which can curb appetite spikes after meals when combined with other fiber-rich foods or proteins.
Because one cup contains only about five calories but delivers essential nutrients that promote vascular health and reduce inflammation markers related to heart disease risk factors, including arugula regularly can be a smart move for maintaining cardiovascular wellness.
For weight management enthusiasts, incorporating plenty of low-calorie greens like arugula adds bulk to meals without piling on calories or fats—helping control hunger naturally while boosting nutrient intake.
The Versatility of Arugula in Daily Meals Enhances Nutritional Benefits
Arugula’s peppery flavor profile adds zest to salads but also works well cooked lightly or blended into smoothies without losing much nutritional value if treated gently.
Here are some ways people enjoy this leafy green:
- Smoothies:Add fresh arugula leaves along with fruits for an antioxidant-packed drink.
- Pesto:Create a vibrant sauce by blending arugula with nuts, olive oil, garlic, and Parmesan.
- Sautéed Greens:A quick toss with garlic makes an excellent side dish retaining much of its vitamin K content.
- Toppings:Add raw leaves atop pizzas or sandwiches for extra crunch plus nutrition.
These options help incorporate the benefits from the Arugula Nutrition Facts 1 Cup beyond just salads alone.
Choosing fresh arugula matters because nutrient levels can degrade over time once harvested due to oxidation and enzymatic activity. Look for vibrant dark green leaves without yellowing or wilting signs indicating freshness loss.
Organic varieties may offer fewer pesticide residues but generally have similar nutrient profiles compared to conventionally grown ones if washed properly before consumption.
Storage tips include wrapping leaves loosely in paper towels inside plastic bags kept refrigerated at around 32–36°F (0–2°C) to maintain crispness up to five days post-purchase.
Frozen arugula is available but tends to lose some texture quality; however, it remains useful for cooked dishes where crispness isn’t crucial but nutrition still counts.
Research has spotlighted cruciferous vegetables like arugula due to their glucosinolate content linked with reduced cancer risk markers in laboratory studies.
Glucosinolates metabolize into compounds such as indoles and isothiocyanates that influence gene expression related to detoxification enzymes responsible for neutralizing carcinogens inside cells. These compounds also exhibit anti-inflammatory effects which further reduce cancer progression risks by limiting chronic inflammation—a known contributor to tumor development.
While human studies continue evolving, regular consumption of cruciferous greens including arugula aligns well with dietary patterns recommended by cancer prevention organizations worldwide due to these bioactive components working synergistically alongside vitamins C and E present within the leaves themselves.
Key Takeaways: Arugula Nutrition Facts 1 Cup
➤ Low calorie: Only 5 calories per cup.
➤ Rich in vitamins: High in vitamins A and K.
➤ Good source of minerals: Contains calcium and potassium.
➤ High in antioxidants: Supports immune health.
➤ Low carb: Contains less than 1 gram of carbohydrates.
Frequently Asked Questions
What are the main vitamins in Arugula Nutrition Facts 1 Cup?
One cup of arugula is rich in vitamins A, C, and K. Vitamin A supports healthy vision and immune function, vitamin C acts as an antioxidant for skin health, and vitamin K plays a crucial role in blood clotting and bone metabolism.
How many calories are in Arugula Nutrition Facts 1 Cup?
Arugula contains roughly 5 calories per cup (about 20 grams). This low calorie count makes it an excellent choice for those seeking a nutrient-dense but light food option to support a healthy diet.
What minerals are found in Arugula Nutrition Facts 1 Cup?
Arugula provides essential minerals such as calcium, potassium, and magnesium. These minerals contribute to bone density, blood pressure regulation, and muscle function, making arugula beneficial for overall health.
How much fiber is in Arugula Nutrition Facts 1 Cup?
One cup of arugula contains approximately 0.3 grams of fiber. While modest, this fiber helps support digestion and can promote feelings of fullness when combined with other fiber-rich foods.
Does Arugula Nutrition Facts 1 Cup include any special nutrients?
Yes, arugula contains phytonutrients like glucosinolates that are linked to cancer-preventive properties. These compounds add to its health benefits beyond basic vitamins and minerals.