Arugula
A peppery salad green in the cruciferous family, with a notably high nitrate content that supports blood flow.
Detox
Bone Health
Heart Health
Arugula is a peppery green, rich in vitamin K, calcium, and folate. It supports bone health and adds flavor to salads, sandwiches, or pizzas.
Arugula
Per
1 cup, raw (20g)
Calories
5
Vitamin K
18%
Vitamin A
3%
Vitamin C
3%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
2%
Potassium
2%
Calcium
2%
Fiber
0.3g
Nutrition Highlights
Dietary nitrates, vitamin K, calcium
Fuhrman ANDI chart, raw, 5 cups — our serving is 1 cup
Nutrition Density Score (ANDI Score)
559
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat raw — arugula's peppery bite and nitrate content are both best preserved uncooked.
Absorption Boost
Vitamin C foods — helps convert arugula's nitrates into nitric oxide more efficiently
Olive oil and lemon — a classic pairing that also adds fat-soluble vitamin K absorption
Use Caution If
You take warfarin or other blood thinners — moderate vitamin K content; keep intake consistent
You use mouthwash right before/after eating — antibacterial mouthwash can blunt the nitrate-to-nitric-oxide conversion
Storage
Refrigerate unwashed in a perforated bag; use within about 4–5 days, as it wilts quickly.
Biomarkers to Track
Subjective
(Daily)
Exercise endurance
Digestive comfort
Objective
(Quarterly)
Resting blood pressure
Vitamin K and INR status