Arugula salad is a nutrient-dense, low-calorie dish packed with vitamins, minerals, and antioxidants that support overall health.
Unpacking Arugula Salad Nutrition Facts
Arugula salad isn’t just a peppery, flavorful addition to your plate—it’s a powerhouse of nutrition. This leafy green belongs to the Brassicaceae family, closely related to kale, broccoli, and mustard greens. What makes arugula stand out is its unique combination of vitamins, minerals, and phytochemicals that deliver both taste and health benefits.
Per 100 grams of fresh arugula leaves, you get roughly 25 calories. This makes it an excellent choice for those watching their calorie intake but still wanting to pack their meals with nutrients. The low-calorie count means you can enjoy generous portions without worrying about excess energy intake.
One of the most striking features of arugula salad nutrition facts is its high vitamin K content. Vitamin K plays a vital role in blood clotting and bone metabolism. Just a single cup of arugula provides more than 20% of your recommended daily intake. Alongside vitamin K, arugula also offers significant amounts of vitamin A (mainly as beta-carotene), vitamin C, folate (vitamin B9), and small amounts of calcium, magnesium, potassium, and iron.
The antioxidants in arugula—such as glucosinolates and flavonoids—help protect cells from damage caused by free radicals. These compounds are linked with reduced risks of chronic diseases like cancer and heart disease.
Macronutrient Profile: What’s Inside Your Bowl?
While arugula is mostly water (over 90%), its macronutrient profile is simple yet beneficial:
- Carbohydrates: About 3.7 grams per 100 grams
- Protein: Roughly 2.6 grams per 100 grams
- Fat: Less than 0.7 grams per 100 grams
The carbohydrate content mostly comes from fiber and natural sugars. Fiber aids digestion and promotes satiety without adding calories. The protein content may seem modest but contributes valuable plant-based amino acids for muscle repair and overall cell function.
Fat content is minimal but includes healthy fatty acids that support cell membranes. When combined with olive oil or nuts in a salad dressing or topping, your intake of beneficial fats increases significantly.
Here’s a detailed look at the key vitamins and minerals found in a typical serving size (100 grams) of raw arugula:
| Micronutrient | Amount per 100g | Health Benefit |
|---|---|---|
| Vitamin K | 108.6 mcg (about 91% DV) | Supports blood clotting and bone health |
| Vitamin A (as Beta-Carotene) | 2373 IU (47% DV) | Essential for vision and immune function |
| Vitamin C | 15 mg (20% DV) | Antioxidant that boosts immunity and skin health |
| Folate (Vitamin B9) | 97 mcg (24% DV) | Aids DNA synthesis and cell division |
| Calcium | 160 mg (16% DV) | Crucial for bones and muscle function |
| Potassium | 369 mg (8% DV) | Keeps blood pressure balanced and muscles working properly |
| Iron | 1.5 mg (8% DV) | Aids oxygen transport in the blood |
The Role of Arugula Salad in Weight Management
Because arugula is incredibly low in calories but high in volume due to its water content, it’s perfect for weight management diets. Filling your plate with leafy greens like arugula helps curb hunger without piling on calories.
The fiber content slows digestion slightly which helps maintain steady blood sugar levels after meals—preventing spikes that can lead to cravings or overeating later on.
Plus, the peppery flavor of arugula adds excitement to salads without relying on heavy dressings or calorie-laden toppings. This means you’re more likely to stick with healthy eating habits over time because your meals remain tasty yet light.
Nutritional Synergy in Arugula Salads
Pairing arugula with other ingredients can amplify its nutritional benefits:
- Olive oil: Adds heart-healthy monounsaturated fats which enhance absorption of fat-soluble vitamins like A and K.
- Nuts/seeds: Boost protein content along with healthy fats.
- Citrus fruits: Vitamin C-rich additions improve iron absorption from plant sources.
- Lean proteins: Chicken or fish create balanced meals supporting muscle repair while keeping calories in check.
Each element complements the others nutritionally while creating layers of flavor that keep salads interesting meal after meal.
The Antioxidant Powerhouse: Glucosinolates & Flavonoids in Arugula Salad Nutrition Facts
Arugula contains bioactive compounds known as glucosinolates—sulfur-containing chemicals found predominantly in cruciferous vegetables. When chewed or chopped, these compounds break down into biologically active forms like isothiocyanates which have been studied extensively for their anti-cancer properties.
Flavonoids are another group present in arugula; these plant pigments act as antioxidants neutralizing harmful free radicals that contribute to aging and chronic disease development.
Together, these compounds help reduce inflammation throughout the body—a root cause behind many modern illnesses including heart disease, diabetes, arthritis, and even neurodegenerative disorders.
The Impact on Cardiovascular Health
Thanks to its rich supply of nitrates—a natural compound found abundantly in leafy greens—arugula helps improve blood flow by relaxing blood vessels. This can lower blood pressure naturally without medication for some individuals.
Vitamin K also contributes by preventing calcium buildup within arteries—a major factor leading to stiffness and cardiovascular complications.
Regular consumption of arugula salad has been linked to improved endothelial function (the lining inside blood vessels), which supports overall heart health.
The Impact on Bone Strength & Immunity From Arugula Salad Nutrition Facts
Bone health depends heavily on adequate calcium intake but also requires vitamin K for proper calcium utilization within bone tissue. Arugula supplies both nutrients making it an excellent choice for maintaining strong bones through all stages of life.
Folate supports immune cell production while vitamin C enhances immune defense mechanisms by stimulating white blood cell activity and collagen synthesis needed for wound healing.
Eating arugula regularly provides a natural boost to your body’s defenses against infections while supporting tissue repair processes essential after injury or illness.
A Closer Look at Fiber Content & Digestive Health Benefits
Dietary fiber plays multiple roles beyond just aiding digestion:
- It promotes regular bowel movements preventing constipation.
- Acts as a prebiotic feeding beneficial gut bacteria.
- Helps regulate cholesterol levels by binding bile acids.
- Supports blood sugar control by slowing carbohydrate absorption.
Though not extremely high compared to legumes or grains, the fiber found in arugula contributes meaningfully when combined with other whole foods as part of a balanced diet.
Nutritional Comparison: Arugula vs Other Leafy Greens
Let’s compare some popular leafy greens side-by-side using common nutritional metrics per 100 grams:
| Nutrient/Leafy Green | Arugula | Kale | Spinach |
|---|---|---|---|
| Calories (kcal) | 25 | 35 | 23 |
| Protein (g) | 2.6 | 2.9 | 2.9 |
| Vitamin K (%DV) | 91% | >100% | >100% |
| Vitamin A (%DV) | 47% | >200% | >180% |
| C Vitamin (%DV) | 20% | 134% | 47% |
| Calcium (%DV) | 16% | 15% | 10% |
| Iron (%DV) | 8% | 5% | 15% |
Arugula holds its own with impressive vitamin K levels but provides less vitamin A compared to kale or spinach. It has slightly fewer calories than kale but similar protein amounts across these greens make all excellent choices depending on taste preference or recipe needs.
Culinary Uses That Maximize Nutritional Value
How you prepare arugula salad impacts its nutritional profile significantly:
- Raw: Eating fresh preserves heat-sensitive nutrients like vitamin C.
- Lightly dressed: Using olive oil enhances absorption of fat-soluble vitamins A & K.
- Mixed salads: Combining with fruits or nuts boosts antioxidant diversity.
- Minimal cooking: Quick sautéing retains most nutrients while mellowing flavor.
- Avoid heavy processing: Overcooking diminishes delicate phytochemicals.
Experimenting with different ingredients ensures you benefit from the full spectrum of nutrition while enjoying varied textures and flavors every time you serve up an arugula salad.
For vegetarians or vegans seeking nutrient-dense foods rich in vitamins often harder to find in plants—like vitamin K or iron—arugula makes an ideal staple green vegetable choice.
Its iron content supports red blood cell production alongside vitamin C-rich accompaniments enhancing non-heme iron absorption—a crucial factor since plant-based iron doesn’t absorb as efficiently as animal sources do.
Moreover, the folate content supports pregnancy health by reducing neural tube defect risks when consumed regularly during early gestation stages—a bonus reason why expecting mothers should consider adding more leafy greens like arugula into their diets.
Key Takeaways: Arugula Salad Nutrition Facts
➤ Low in calories: Perfect for weight management diets.
➤ Rich in vitamins: High in vitamins A, C, and K.
➤ Good source of minerals: Contains calcium and potassium.
➤ High in antioxidants: Supports immune health.
➤ Hydrating food: Contains a high water content.
Frequently Asked Questions
What are the key Arugula Salad Nutrition Facts?
Arugula salad is low in calories, with about 25 calories per 100 grams. It contains essential vitamins like vitamin K, A, and C, along with minerals such as calcium, magnesium, potassium, and iron. Its antioxidants help protect cells from damage caused by free radicals.
How does Arugula Salad contribute to vitamin intake?
A single cup of arugula provides over 20% of the recommended daily intake of vitamin K, which supports blood clotting and bone health. It also offers significant amounts of vitamin A (mainly as beta-carotene) and vitamin C, important for immune function and skin health.
What is the macronutrient profile of Arugula Salad?
Arugula salad is mostly water (over 90%) and contains about 3.7 grams of carbohydrates, 2.6 grams of protein, and less than 0.7 grams of fat per 100 grams. The carbohydrates come mainly from fiber and natural sugars, aiding digestion and satiety.
Are there any antioxidants in Arugula Salad Nutrition Facts?
Yes, arugula salad contains antioxidants like glucosinolates and flavonoids. These compounds help protect cells from oxidative damage and are associated with reduced risks of chronic diseases such as cancer and heart disease.
How can I increase healthy fats when eating Arugula Salad?
While arugula itself has minimal fat content, pairing it with olive oil or nuts in dressings or toppings boosts your intake of healthy fatty acids. These fats support cell membrane health and enhance the salad’s overall nutritional value.