Arugula, also known as rocket or Eruca sativa, is a leafy green vegetable belonging to the Brassicaceae family. It has a distinct peppery flavor and is often used in salads, sandwiches, and as a garnish for various dishes. Understanding what arugula is can enhance your culinary knowledge and expand your ingredient repertoire.
Culinary uses for arugula include fresh salads, pestos, and as an addition to pizzas or pasta. Its robust flavor pairs well with ingredients like citrus, nuts, and cheeses, making it a versatile component in many recipes. Learning how to cook arugula can further enhance its flavor, either by briefly sautéing it as a side dish or using it in savory dishes.
Arugula nutrition is noteworthy, as it is low in calories yet rich in vitamins A, C, and K. This leafy green also contains fiber, which can contribute to digestive health. Including arugula in your meals can be a straightforward way to boost your intake of essential nutrients without adding significant calories.
For optimal freshness, store arugula in the refrigerator, preferably unwashed in a plastic bag, to retain moisture. If you plan to use arugula in cooked dishes, blanching can enhance its flavor while reducing its bitterness. Various types of arugula exist, such as wild arugula and cultivated arugula, each offering unique flavor profiles and textures for culinary exploration.
| Energy | |
| Calories 24kcal | 1% |
| Protein | |
| Protein 2.58g | 2% |
| Carbohydrates | |
| Carbohydrates 3.65g | 1% |
| Fiber 1.60g | 4% |
| Sugar 2.05g | 2% |
| Fat | |
| Fat 0.66g | 1% |
| Saturated 0.09g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 16mg | 3% |
| Vitamin B1 0.04mg | 4% |
| Vitamin B2 0.09mg | 7% |
| Vitamin B3 0.30mg | 2% |
| Vitamin B6 0.07mg | 4% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 17% |
| Vitamin E 0.43mg | 3% |
| Vitamin K 110ug | 90% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.08mg | 8% |
| Iron, Fe 1.46mg | 13% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 50mg | 4% |
| Potassium, K 370mg | 11% |
| Selenium, Se 0.30ug | 1% |
| Sodium, Na 27mg | 2% |
| Zinc, Zn 0.47mg | 4% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
A fresh rocket salad with lemon dressing, perfect for any meal.
01 Dec 2025A warm lentil salad with pear, hazelnuts, and feta cheese.
16 Mar 2026Delicious ricotta fritters topped with crispy bacon, served on arugula.
20 Jan 2026Grilled shrimp with tomatoes, feta, and arugula, perfect for summer.
27 Dec 2025A refreshing chargrilled eggplant, olive, and feta salad.
16 Jan 2026A delicious smoked chicken and pecan salad with creamy dressing.
11 Feb 2026Healthy peas and beans tossed in creamy pistachio pesto.
22 Nov 2025Grilled Italian sausage with sweet glazed peppers and arugula.
01 Dec 2025A nutritious roasted pumpkin and feta frittata, perfect for any meal.
11 Nov 2025A nutritious salad with chickpeas, quinoa, arugula, and peppers.
06 Feb 2026Enjoy this sweet and savoury bacon, fig, and arugula toast.
08 Jan 2026A fresh marinated mushroom and avocado salad with lime and arugula.
22 Nov 2025A fresh Lemon-Pepper Tuna Sandwich with arugula on rye.
11 Jan 2026Enjoy a light and flavorful spaghetti with tomato, basil, and rocket.
13 Feb 2026A tasty salad with grilled pumpkin, prosciutto, and arugula.
31 Jan 2026A fresh Rocket, Tomato, and Parmesan Salad that's quick to prepare.
31 Jan 2026A vibrant salad of roasted sweet potatoes, arugula, and balsamic glaze.
12 Jan 2026A vibrant spaghetti dish with roasted tomatoes and rocket pesto.
13 Dec 2025Vibrant arugula salsa verde with capers and parmesan.
24 Jan 2026Enjoy a gourmet Prosciutto and Rocket Pizza with hummus and arugula.
03 Jan 2026A hearty warm salad with sweet potatoes, green beans, and prosciutto.
14 Feb 2026Enjoy marinated chargrilled chicken escalopes with zucchini and arugula.
30 Dec 2025Hearty pumpkin gnocchi with fresh rocket and walnut pesto.
25 Dec 2025A refreshing arugula salad with grapefruit and mustard dressing.
05 Jan 2026Enjoy a quick and tasty bacon, tomato, and rocket spaghetti.
09 Feb 2026Enjoy maple-glazed pork with a delicious roasted pumpkin salad.
12 Jan 2026A nutritious Dijon-cilantro tuna salad sandwich on whole grain bread.
13 Nov 2025Delicious cauliflower and feta fritters, perfect for any meal.
13 Dec 2025A nutritious whole-wheat pasta with red pepper, tomatoes, and arugula.
04 Jan 2026A fresh gluten-free pasta with peaches, tomatoes, and mozzarella.
13 Nov 2025A vibrant spinach, rocket, and macadamia pesto for versatile use.
13 Dec 2025A warm salad of roasted sweet potatoes, leeks, and arugula.
23 Nov 2025