Arugula is a very nutritious leafy green vegetable with an unusual spicy flavor. Like other greens, arugula is most nutritious when eaten raw and should be juiced or well-blended for optimal nutrient digestion and assimilation. Add it to a salad for a spicy kick.

Arugula can be found growing wild all over North America. Wild grown arugula is more nutritious and mineral-dense than store-bought arugula. Younger leaves are more tender and less spicy.

See also Leafy Greens.

Serving size: 100 g (5 cups)
Region: Europe, North America


Calcium 160 mg 13%
Iron 1.5 mg 10%
Manganese 0.3 mg 10%
Potassium 369 mg 10%
Sulfur N/A N/A
Vitamin A 2373 IU 47%
Vitamin B9/Folate 97 mcg 49%
Vitamin K 109 mcg 136%
Zinc 0.5 mg 3%