Arugula’s Health Benefits – Nutritious Or Just Delicious?

arugula's health benefits

You may know it for its peppery flavor, but arugula is so much more than that. In fact, its arugula’s health benefits are a huge reason that you should be looking to incorporate it into your diet!

Welcome back to my series of articles dealing with the health benefits of ingredients you may or may not use every day. Nothing is out of bounds here, as I like to write about herbs, fruits, vegetables, leafy greens, and…well…anything else you can think of as an ingredient. If you want to catch up on the previous posts, simply click the links below:

Before we get into the meat(less) of the article, as an introductory note, this will go over a plethora of information including where arugula comes from, the various ways it can benefit your health, and even how to grow it yourself!

Additionally, if you’re interested in how to incorporate arugula into your diet, I will be providing a few video recipes.

With that said, let’s get to our comprehensive analysis of this spicy herb!

What Is Arugula, Where Does It Come From, And How Does It Grow?

arugula's health benefits

Image by plooploe from Pixabay

That’s right, I said herb. Though you may think of arugula as a type of lettuce (since it is certainly used in that way and found among the leafy greens at the supermarket), according to, it is actually a herb from the mustard family.

Sometimes referred to as rugula, roquette, garden rocket, or salad rocket, arugula comes from the Mediterranean area of the world, where it is generally used in salads.

Apparently it has a long growing season, but is best when harvested in the cooler weather of the spring and early fall. In the summer, the leaves become more and more bitter as the plant prepares to flower.

Though it is a herb, you won’t find it in various forms at the market. Since it is treated more like a lettuce, it comes only in the fresh (raw) variety.

That doesn’t necessarily mean you can’t dry it, as noted by this blog post I found. However, it generally isn’t done, though maybe that shouldn’t stop you from trying! If you do, let me know your results in the comments below!

Growing Your Own Arugula

If you have been reading this series of articles, then you know that I am definitely in favor of growing your own produce, when possible. It cuts down on your expenses at the grocery store and allows you to control what goes into your food. If you want to eat organically, but aren’t sure it’s in your budget, growing your own brings that lifestyle more within reach.

Growing your own food can also be a rewarding experience for you (bringing a sense of accomplishment) and those around you (especially children, who will get an education of where food comes from and the process it takes to grow it instead of thinking it comes from the store).

If you are unsure of your ability to grow your own arugula (or any produce for that matter) or you have had bad experiences in the past (like my mother, who kills all plants that enter her care), it isn’t as scary as you might think! Thanks to the magical internet, there are a ton of resources that are here to help.

I am a visual learner, so the first place I like to go to learn about growing anything is YouTube! Below, you will find a few videos that should get you well on your way to growing your own arugula!

Learn More About Arugula And The Growing Process:

Growing Arugula Outdoors And Troubleshooting:

Growing Arugula In Containers:

Growing Arugula Microgreens:

Nutritional Profile of Arugula

Using my normal tool from for the information, I was able to check out some awesome numbers as far as the nutritional value of arugula.

As always, I will be looking at the date with percentages based on a 2,000 calorie diet. Let’s take a look at the results!

1 Serving Of Fresh Arugula (100 grams)

  • Calories: 25
  • Total Fat: 0.7 (1%)
    • Saturated Fat: 0.1g (0%)
    • Trans Fat: 0g
  • Cholesterol: 0mg (0% DV)
  • Sodium 27.0mg (0% DV)
  • Total Carbohydrates: 3.7g (1% DV)
    • Dietary Fiber: 1.6g (6% DV)
    • Total Sugar: 2.1g
  • Protein: 2.6g

  • Omega-3 Fatty Acids: 170mg
  • Omega-6 Fatty Acids: 130mg
  • Vitamin A: 2,373 IU (47% DV)
  • Vitamin C: 15.0mg (25%)
  • Vitamin E: 0.4mg (2%)
  • Vitamin K: 109mcg (136%)
  • Riboflavin: 0.1mg (5%)
  • Niacin: 0.3mg (2%)
  • Vitamin B6: 0.1mg (4%)
  • Folate: 97mcg (24%)
  • Pantothenic Acid: 0.4mg (4%)
  • Choline: 15.3mg
  • Calcium: 160mg (16%)
  • Iron: 1.5mg (8%)
  • Magnesium: 47.0mg (12%)
  • Phosphorus: 52.0mg (5%)
  • Potassium: 369mg (11%)
  • Zinc: 0.5mg (3%)
  • Copper: 0.1mg (4%)
  • Manganese: 0.3mg (16%)

As you can probably tell from this list of nutritional facts, arugula is beneficial in some areas and a powerhouse in others. You will note that it is low in calories, fat, sodium, carbs, and sugar for a full serving, while carrying a decent amount of fiber.

What was somewhat surprising is the amount of Omega-3 and Omega-6 fatty acids it contains. Where the real power lies though is in the amount of Vitamins A, C, K, and Folate (which is incredibly important for women who are either looking to get, or already are, pregnant)!

Additionally, it contains great amounts of the essential minerals Calcium, Magnesium, Potassium, and Manganese!

If you are now looking for great ways to add arugula to your diet, check out the following recipes!

Arugula Salad:

Orecchiette With Sausage And Arugula:

Prosciutto Pizza With Arugula:

Potential Health Benefits Of Arugula

We have already seen the nutritional content of Arugula, but what other health benefits could it have? Well some of them stem from the vitamin and mineral content.

According to Organic Facts, arugula is high in vitamins and minerals that help strengthen your immune system, increase the health of your bones, improve your eyesight, and benefit pregnant women and the babies they are carrying.

Arugula is also rich with antioxidants, which helps it to have cancer fighting properties! Because it is low in calories as mentioned above, adding it to your diet can be an incredibly healthy way to lose weight.

Additionally, WebMD notes that the antioxidants in arugula don’t just fight cancer, but can lower your bad cholesterol and improve your body’s circulation of blood!

Add That Peppery And Nutritious Punch!

arugula's health benefits

Image by Paweł Maryniak from Pixabay

Arugula’s health benefits make sure that it is not only a flavorful addition to your diet, but a nutritious one as well! It is versatile, as can be seen by the variety of recipes shown above, and has the ability to improve your overall health! Hopefully you are as inspired as I am about using it soon.

Now, it’s your turn! Are you a fan of arugula or no? Do you utilize arugula in your kitchen? If so, what is your favorite way to use it? Do you think it would be difficult to grow or are you excited to try? Feel free to share your thoughts and go-to recipes in the comments below!

If you have any questions about this, feel free to leave those down in the comments too! Tomorrow is a comment day, so I will be getting back to you!

In case you are interested in more articles on nutrition, recipes, or great products that you can add to your diet, feel free to check out the links below:

Restaurant Survival Guides:


Nutritional Products and Supplements:

Diet Analysis And Nutrition Tips:

If you are looking to add peppery bite to your dishes, then get yourself some arugula. If you are looking to put some extra cash in your wallet or even start your very own business, check out the following posts. There is no better time than the present!

Earn Money Online with Wealthy Affiliate

Make Money with Survey Junkie?

Online Personal Trainer Certification with ACE Fitness

I hope this post and the links were helpful to you in some way! If they were, or you just can’t believe you missed so much great content and never want to again, consider putting your email into the “Subscribe” box at the top of the page. You’ll be notified when I post new content!

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That’s all for now. As always, God bless and Happy Eating!