Arugula: Health Benefits and Nutrition (2024)

Long gone are the days of iceberg lettuce salads: Leafy greens have cemented their place on nearly every menu. While kale has gotten the most attention, arugula also deserves a place on your plate. A staple in Mediterranean diets, arugula is one of the most flavorful leafy greens and is linked to a number of health benefits. Here’s everything you need to know to start appreciating—and enjoying—arugula.

Here’s everything you need to know to start appreciating—and enjoying—arugula.

What is arugula?

Arugula is a leafy, dark-green vegetable. It’s part of the Brassica or cruciferous group, which also includes kale, broccoli, cauliflower, cabbage, and Brussels sprouts, explains Brigitte Zeitlin, MPH, RD, and owner of BZ Nutrition. Arugula’s thin leaves look delicate, but they have a strong, peppery taste.

At the grocery store, you’ll find arugula near herbs and other leafy greens, either in bunches or in a clamshell container. It's also often included in mixed salad blends. On a restaurant menu, arugula is sometimes listed as garden rocket, rocket, or roquette.

5 health benefits of arugula

Cruciferous veggies are linked to several body-boosting benefits, but simply adding a handful of arugula to a dinner won’t necessarily make a significant difference. To improve your health, try incorporating more produce overall to create a healthy diet.

1. May reduce cancer risk

People who eat diets rich in produce have a lower risk of many cancers, according to a research review published in the International Journal of Epidemiology. Veggies like arugula may be especially beneficial: “Cruciferous vegetables contain glucosinolates, compounds that play a role in protecting against certain cancers,” says Rahaf Al Bochi, RDN, LD, a spokesperson for the Academy of Nutrition and Dietetics. Many studies have confirmed a link between cruciferous veggies and a lower cancer risk, but more research is needed to determine if the benefits are truly unique to these particular vegetables.

2. Boosts heart health

Including more fruits and vegetables in your diet helps lower your risk of cardiovascular disease—and green leafy vegetables are the most protective of heart health, according to a study published in the Annals of Internal Medicine. That’s thanks in part to their high levels of folate, a B vitamin that helps break down an amino acid in the blood that increases the risk of heart disease and stroke.

3. Helps prevent osteoporosis

The National Osteoporosis Foundation recommends eating a diet rich in fruits and vegetables—and arugula is a wise pick to include. “Arugula is a good source of vitamin K, which helps build and maintain strong, healthy bones,” Zeitlin says. After all, low vitamin K intake is associated with low bone mineral density in women, according to a study published in The American Journal of Clinical Nutrition.

4. May reduce the risk of diabetes

More than 34 million Americans are living with diabetes and an estimated 88 million have prediabetes, according to the Centers for Disease Control and Prevention. But eating leafy green vegetables, like arugula, significantly lowers your risk of type-2 diabetes, according to a meta-analysis published in The British Medical Journal.

5. May improve athletic performance

While all vegetables contain dietary nitrate, arugula has one of the highest concentrations. Nitrates are compounds that help lower resting blood pressure and boost oxygen levels, which may improve exercise performance, according to recent research. (The studies on the link between nitrates and performance involved supplements—future research will need to determine if food-derived nitrate is just as effective.)

Arugula nutrition

Arugula is nutrient-dense, meaning it delivers a number of key nutrients in few calories. A one-cup serving is only 5 calories and contains the following:

Recipes: Incorporating arugula into your diet

Leafy greens are super-versatile—and this one is no exception. Arugula has a peppery taste, so it pairs well with sweet and tangy foods, like watermelon and feta, says Leslie Fink, RD, nutritionist and recipe editor at WW. Want less bite? Look for baby arugula, as mature leaves have a more bitter taste.

Whether you enjoy it cooked or raw, this green is easy to incorporate into your daily meals. Check out these 23 delicious arugula recipes for ideas: