Arugula, also known as rocket, is a popular leafy green celebrated for its distinct, peppery flavor and versatility in various cuisines. Individuals monitoring their nutrient intake often choose arugula, making its specific carbohydrate profile a topic of interest. Understanding its macronutrient composition helps consumers make informed decisions about incorporating this nutrient-dense, low-calorie food into their daily eating plan.
The Specific Carb Count
A 100-gram serving of raw arugula contains approximately 3.7 grams of total carbohydrates, including both sugars and fiber naturally present in the leaves. The sugar content accounts for about 2.1 grams, while dietary fiber contributes about 1.6 grams per 100-gram serving.
The most relevant metric for many consumers is the net carbohydrate count, calculated by subtracting the fiber from the total carbohydrates. Fiber is a type of carbohydrate that the body does not digest or absorb for energy, so it is often excluded from the count that impacts blood sugar. This calculation leaves arugula with a very low net carbohydrate value of roughly 2.1 grams per 100-gram serving. A standard single serving (about one cup) has an even smaller total carbohydrate count, typically around 1 gram, illustrating its very low carbohydrate density.
How Arugula Fits into Low-Carb Diets
The minimal net carbohydrate content of arugula makes it an excellent inclusion for individuals following restrictive eating plans, such as ketogenic or general low-carb diets. These diets focus on limiting carbohydrates that convert to glucose. Since 100 grams of the green contains only about 2 grams of net carbs, a person can consume a significant portion without exceeding daily carbohydrate limits.
Consuming a large volume of arugula promotes satiety without causing the blood sugar spike associated with higher-carb foods. The minimal glycemic load, reflected in its low Glycemic Index score of 32, means it has a negligible effect on blood glucose levels. This characteristic is highly desirable for those aiming to maintain nutritional ketosis or stabilize blood sugar. Arugula can be used as a base for meals or a side salad, providing bulk and micronutrients while keeping the carbohydrate count low.
Key Non-Carbohydrate Nutrients
Beyond its desirable carbohydrate profile, arugula is a source of several important non-carbohydrate nutrients. The leaves are composed of approximately 92% water, which contributes to its low caloric density and hydrating properties. It is a particularly notable source of certain fat-soluble vitamins.
A 100-gram serving delivers a substantial amount of Vitamin K, often exceeding 90% of the recommended daily value. The green also provides a good supply of Folate, a B-vitamin, and Vitamin A, which is present in the form of beta-carotene. Arugula also contains various minerals, including:
- Calcium, which is present at about 160 milligrams per 100 grams
- Magnesium
- Potassium
- Manganese