Vegetables
Arugula
Nutrition facts
Serving: 2 cups (40 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Protein | 1 g | |
| Carbs | 1.4 g | |
| Fibre | 0.6 g | 2 % |
| Sugars | 0.8 g | 1 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 11 mg | 0 % |
| Vitamin K | 43 µg | 36 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two cups of arugula weigh only 40 g: by weight the leaf is dense in vitamin K, folate and calcium, but a salad brings modest amounts, except for vitamin K (36%).
- Arugula is, with beetroot and spinach, among the vegetables richest in natural nitrates (Hord, Tang and Bryan, 2009); no nutrition table lists them.
Preparation
Raw, it keeps its glucosinolates, folate and vitamin C; wilted for a minute in a hot pan, it loses volume and some of those compounds, but keeps its vitamin K.
To mention to a professional
- Two cups cover 36% of the daily value for vitamin K; if you take warfarin, keep a steady intake and mention it to your professional.
Sources
- Arugula, raw
- USDA FoodData Central, SR Legacy
- Hord, Tang and Bryan, 2009 (dietary sources of nitrates)
- Linus Pauling Institute, Cruciferous Vegetables
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.