01
Why people use it
A peppery salad green in the mustard family, notable for a genuinely high calcium and folate content relative to most leafy greens, alongside its well-known vitamin K concentration.
- ✓Everyday leafy-green nutrition
- ✓Vitamin K, calcium and folate intake
- ✓Low-calorie salad base
02
What the evidence says
Arugula's primary evidence base is compositional: USDA nutrient analysis shows a genuinely high concentration of vitamin K, calcium and folate relative to its very low calorie count -- notably higher in calcium and folate than several more commonly eaten leafy greens. This describes established nutrient composition, not a clinical claim about treating or preventing a specific condition.
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These labels summarize the available context; they are not a clinical recommendation.03
Common forms
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04
Food and nutrition context
Raw arugula is very low in calories while carrying a genuinely high concentration of vitamin K, calcium and folate relative to that calorie count -- its calcium and folate content stands out compared to several other common leafy greens. The reference panel below uses 100 g of raw arugula (USDA FoodData Central, FDC 169387).
- Total fat
- 0.7 g1% DV
- Sodium
- 27 mg1% DV
- Total carbohydrate
- 3.7 g1% DV
- Dietary fiber
- 1.6 g6% DV
- Protein
- 2.6 g
- Vitamin K
- 109 mcg91% DV
- Folate
- 97 mcg24% DV
- Calcium
- 160 mg16% DV
- Vitamin A
- 119 mcg RAE13% DV
- Vitamin C
- 15 mg17% DV
- Potassium
- 369 mg8% DV
- Iron
- 1.5 mg8% DV
Percent Daily Values use current FDA adult reference values for a 2,000-calorie diet.
USDA FoodData Central, FDC 169387 ↗Source checked September 13, 2026. Values are rounded.Safety note
Know before you use it
Arugula carries a high vitamin K content, worth a consistent-intake note for people on warfarin or other vitamin K-sensitive blood thinners. It has relatively low oxalate content compared to spinach or chard, meaning its calcium is generally more bioavailable than the calcium in higher-oxalate greens.
Sources & review
- FoodData Central: Arugula, raw (FDC 169387)U.S. Department of Agriculture
- Vitamin K and Coumadin (Warfarin)NIH Office of Dietary Supplements