Arugula is a bitter green often used in salads. Known as rocket or rucola, arugula contains numerous nutrients that make it a healthy addition to any diet. You can find prewashed arugula in many supermarkets, but you must wash bunched arugula sold with the roots multiple times to remove all the grit and sand.
Calories and Macronutrients
In a generous 2 cups of arugula you get just 8 calories and 0.4 g of fat. Arugula is appropriate for low-carbohydrate diets as it contains just 1.6 g of carbohydrates per 2-cup serving. Arugula contains minimal protein, with just 1.2 g per 2 cups. The type of protein in arugula is incomplete, meaning it lacks certain amino acids your body needs.
Vitamins
A 2-cup serving of arugula contains 948 IU of vitamin A, a vitamin critical to eye health. It also provides 43.6 mcg of vitamin K, or almost 50 percent of the daily value based on a 2,000-calorie diet. Vitamin K is instrumental in blood clotting and may help ward off osteoporosis. Arugula is also a source of folate, a B vitamin that supports red blood cell health and energy production. Pregnant women need folate to prevent certain birth defects of the spinal cord in their unborn children.
Minerals
Arugula provides 64 mg, or about 6 percent of the daily value, of bone-building calcium per 2-cup serving. Arugula is also a vegan source of iron, with .4 mg per 2 cups. Iron is essential to red blood cell functioning and oxygen transport throughout your body. Other minerals found in arugula include magnesium, potassium, phosphorus and manganese.
Considerations
If you are watching your weight, be aware of what you add to an arugula salad. Creamy dressings, cheese, nuts and avocado can make your 8 calories of arugula add up to a salad with 500 calories or more. Arugula's bitter taste may be off-putting to some people. Try mixing the green with milder greens, such as romaine or baby spinach, to make the flavor less assertive.
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