Arugula is a popular leafy green vegetable recognized for its distinct peppery, slightly pungent flavor. It belongs to the Brassicaceae family, making it a relative of broccoli and kale. This versatile leaf is increasingly common in salads and as a garnish. Understanding its precise nutritional breakdown helps individuals manage their dietary intake.
Carbohydrate Breakdown
Arugula contains a low amount of total carbohydrates, making it desirable for those monitoring their intake. A standard one-cup serving of raw arugula (approximately 20 grams) provides about 0.7 grams of total carbohydrates. This low value remains consistent, as 100 grams contains only about 3.7 grams of total carbohydrates.
The majority of this content comes from dietary fiber and natural sugars. Since dietary fiber is a carbohydrate the body cannot fully digest, it does not contribute to blood sugar levels.
To determine the true carbohydrate impact, calculate “net carbs” by subtracting the dietary fiber content from the total carbohydrate count. A one-cup serving contains roughly 0.4 grams of net carbohydrates, confirming its suitability for low-carbohydrate and ketogenic diets.
Arugula’s Full Nutritional Profile
Arugula is notable for its extremely low caloric density. A single cup contains only about 5 calories, allowing for generous consumption without significantly increasing daily energy intake.
The remaining macronutrient profile features trace amounts of protein and fat, with a cup providing approximately 0.5 grams of protein and 0.1 grams of fat.
The primary nutritional value lies in its rich supply of micronutrients. It is an excellent source of Vitamin K, a fat-soluble vitamin involved in blood clotting and bone metabolism.
Arugula also provides beneficial amounts of folate and Vitamin A, specifically in the form of beta-carotene. Folate is necessary for cell division and DNA synthesis, and beta-carotene is a precursor the body converts into Vitamin A.
Serving Suggestions for Low-Carb Diets
Incorporating arugula into meals is straightforward for individuals following a low-carb diet. Its peppery flavor makes it an excellent, more flavorful alternative to traditional iceberg or romaine lettuce. Use a generous portion of arugula as the base for a salad dressed with olive oil and vinegar, which adds healthy fats without extra carbohydrates.
The leaves can replace bread or tortillas to wrap lean protein sources like grilled chicken or fish. Arugula can also be stirred into warm dishes, such as omelets or scrambled eggs, just before serving. This adds a nutrient boost to a naturally low-carbohydrate meal.
For a simple side dish, lightly sauté arugula with butter or oil and a sprinkle of salt. This quick preparation wilts the leaves and slightly mellows the peppery taste, creating a satisfying vegetable side that remains low in net carbs.