Arugula, raw (1 cup)
Arugula is a vibrant, leafy green cruciferous vegetable renowned for its distinctively peppery and slightly tart flavor profile. Often referred to as rocket, these tender, deeply lobed leaves add a sophisticated, spicy bite that effortlessly elevates a wide variety of dishes. In the culinary world, raw arugula is frequently utilized as a zesty base for fresh salads, pairing beautifully with sweet fruits, sharp cheeses, and rich balsamic vinaigrettes. It is also a beloved garnish piled high on freshly baked Neapolitan pizzas, tucked into artisanal sandwiches, or lightly wilted into warm pasta dishes. Because of its bold and aromatic taste, even a small handful can transform an ordinary meal into a gourmet culinary experience.
Culinary & Storage Tips
Selection
Look for crisp, vibrantly green leaves without any yellowing, slimy spots, or wilted edges. Keep in mind that smaller 'baby' leaves will have a milder flavor, while larger leaves pack a stronger, spicier punch.
Storage
Store unwashed arugula in an airtight container or plastic bag in your refrigerator's crisper drawer. Add a dry paper towel to the container to absorb excess moisture and prevent the leaves from becoming slimy.
Healthy Uses
- •Use as a peppery, nutrient-dense base for salads, tossed lightly with extra virgin olive oil and fresh lemon juice.
- •Stir a handful into hot soups, stews, or whole-grain pasta right before serving so it slightly wilts but retains its crunch and nutrients.
- •Blend a cup into your morning green smoothie or layer it raw inside sandwiches and wraps for a sharp, flavorful bite.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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