Arugula is a highly nutritious leafy green vegetable that is believed to possess aphrodisiac properties. This article will provide you with some information about its calorific and nutritional value.
One of the popular salad greens used by people in the Mediterranean region, arugula is also known in different names like, garden rocket, rocket green, eruca, rocket salad, rugola, rucola, roquette, Mediterranean rocket, Roman rocket, Italian cress, etc. Native to countries like Portugal, Turkey, and Morocco, this plant is now cultivated in other parts of the world too. It has a very strong flavor, and a bitter peppery taste. It is mainly used as a green vegetable in salads and other dishes. Arugula is highly nutritious, and is low in calories.
It is believed that the ancient Romans used to cultivate arugula for culinary as well as medicinal purposes. While the leaves were used as a vegetable, the seeds were also used to flavor oils. They believed that arugula has aphrodisiac properties. The pinnated leaves are lobed in nature with three to four small lobes and a larger terminal lobe. As the younger leaves have a milder flavor, such leaves are mostly used in salads. The mature leaves of arugula have a much stronger flavor and are used for sauteing, steaming, and other types of cooking. Even the flowers, seed pods, and seeds of this plant are edible. The following tables will provide you with a brief overview about the calorific and nutritional value of arugula.
| Serving Size | Calories |
| One leaf (2 g) | 0 |
| 2 leaves (4 g) | 1 kcal |
| One cup (20 g) | 5 kcal |
| One ounce (28 g) | 7 kcal |
| 100 g | 25 kcal |
| Water | 91.7 g |
| Carbohydrate | 3.65 g |
| Protein | 2.58 g |
| Fiber | 1.6 g |
| Total sugar | 2.05 g |
| Total fat | 0.66 g |
| Vitamin | Value |
| Vitamin A | 2373 IU |
| Vitamin B1 (Thiamine) | 0.044 mg |
| Vitamin B2 (Riboflavin) | 0.086 mg |
| Vitamin B3 (Niacin) | 0.305 mg |
| Vitamin B6 (Pyridoxine) | 0.073 mg |
| Folate | 97 mcg |
| Vitamin C | 15 mg |
| Vitamin E | 0.43 mg |
| Vitamin K | 108.6 mcg |
| Mineral | Value |
| Potassium | 369 mg |
| Selenium | 0.3 mcg |
| Calcium | 160 mg |
| Sodium | 27 mg |
| Phosphorus | 52 mg |
| Magnesium | 47 mg |
| Iron | 1.46 mg |
| Zinc | 0.47 mg |
| Manganese | 0.3 mg |
Benefits
Arugula contains various phytochemicals that can boost the immune system. These compounds are also believed to be beneficial for fighting and preventing cancer. While the high chlorophyll content in these leaves provides energy to the body, arugula has detoxifying properties too. It is also suggested that intake of arugula is beneficial for providing relief to those with gastric ulcers. This leafy green is also rich in carotenoids that are antioxidants, which fight the action of free radicals in the body, thereby preventing various diseases. Unlike some other leafy greens, the oxalate content in arugula is very low. Foods with high oxalate content can interfere with the body’s ability to absorb calcium.
In short, arugula is one of those nutritious green leafy vegetables that can be included in your diet. However, it is always better to consume in its raw form, so as to reap its health benefits. Gentle cooking is also good, as it retains most of the nutrients in this green vegetable. You can use the young, tender leaves of arugula in sandwiches, pizzas, omelets, and salads.