A leafy green that grows quickly in spring and summer gardens, arugula adds a peppery taste to salads and food dishes. A 1/2-cup serving of raw arugula offers protein, fiber, vitamins and minerals in small amounts, but the greatest nutritional offering comes from its vitamin K content.
Vitamin K
The USDA National Nutrient Database reports that a 1/2-cup serving of arugula contains 10.9 micrograms of vitamin K, which is 14 percent of the recommended daily intake, or RDI. Referred to as the clotting vitamin, K plays a role in preventing you from bleeding to death if you get a cut or deep wound. Vitamin K also helps maintain bone strength. Adding arugula to a green salad is a great way to work toward your total RDI. If you are taking blood-thinning medications, speak to your physician before adding foods high in vitamin K to your diet, as it will counteract the effects of blood thinners.
Other Vitamins
Although K is the principal vitamin in arugula, it also contains other vitamins that offer health benefits. A 1/2-cup serving contains 237 IU of vitamin A, which is 5 percent of the RDI. Vitamin A in arugula is primarily in the form of carotenoids called beta-carotene, lutein and zeaxanthin, which play a major role in proper vision, especially in low-light situations. Vitamin A also helps maintain healthy skin and mucous membranes according to the NIH Office of Dietary Supplements. Other vitamins found in arugula in much smaller amounts include vitamin C and two of the B vitamins -- folate and riboflavin.
Mineral Content
The body requires very small amounts of minerals, but if it doesn't get them, there can be serious health consequences. The National Institutes of Health recommends eating a wide variety of food to obtain the recommended amounts of minerals for the body. Eating a 1/2-cup serving of raw arugula delivers trace amounts of calcium, manganese, iron, magnesium, phosphorous, potassium and sodium. Although arugula only contains these minerals in trace amounts, they still contribute to your overall daily intake.
Diet Profile
Arugula contains no fat, no carbs and is low in calories, with a 1/2-cup serving containing only 2.5. A trace amount of protein and fiber round out its nutritional value. Adding arugula to a salad or sandwich is a great way to fill up without adding extra calories to your diet and is considered a free food on most diet plans.
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