Calories and Nutrition in Arugula Salad - Healthy Low Calorie Recipes

Arugula: A Nutritious and Delicious Salad Green

Arugula, also known as rocket, roquette, or rucola, is a leafy green vegetable that has become increasingly popular in salads and other dishes over the last couple of decades. With its distinctive peppery taste and stellar nutritional profile, it's easy to see why arugula has earned its place as one of the healthiest salad greens you can eat.

But just how many calories are there in arugula salad? And what are some of the other key nutrients this vegetable provides?

Keep reading to learn everything you need to know about the calories and nutritional benefits of arugula.

Calorie and Macronutrient Content in Arugula

One cup (about 20 grams) of raw arugula contains only 5 calories.^[1] That makes arugula one of the lowest-calorie leafy greens you can eat.

In terms of macronutrients, that one-cup serving of arugula contains:

• 0.4 grams protein
• 0.1 grams fat
• 0.7 grams carbohydrate
• 0.6 grams dietary fiber

As you can see, arugula is very low in fat, protein, and carbs. The majority of the carbs come from dietary fiber, leaving minimal net carbs per serving.

Vitamins and Minerals in Arugula

In addition to being low in calories, arugula is packed with important vitamins and minerals.

Some of the key micronutrients found in a 1-cup (20-gram) serving of arugula include:^[1]

• Vitamin K: 24% of the Daily Value (DV)
• Vitamin A: 13% of the DV
• Vitamin C: 9% of the DV
• Folate: 5% of the DV
• Calcium: 2% of the DV
• Iron: 2% of the DV
• Potassium: 2% of the DV

Arugula is especially high in vitamin K, an important nutrient that supports bone health and blood clotting.^[2] It also provides a good amount of pro-vitamin A carotenoids like beta-carotene, which can be converted into active vitamin A in the body.

Health Benefits of Arugula

The unique nutrient profile of arugula provides some impressive health benefits. Here are just a few of the reasons you should consider adding more arugula into your diet:

• Supports bone health - The vitamin K found in arugula helps improve calcium absorption and promote bone growth and strength.^[3]
• Protects vision - Lutein and zeaxanthin, two antioxidants in arugula, can help lower the risk of eye diseases like cataracts and macular degeneration.^[4]
• Boosts immunity - Vitamins A, C, and K in arugula all support immune function to help ward off illness and disease.
• Promotes heart health - The nitrates in arugula may lower blood pressure, improve blood vessel function, and decrease oxidative stress and inflammation.^[5]
• Aids digestion - The fiber content in arugula helps promote regularity and healthy digestion.

Selecting and Eating Arugula

When selecting arugula at the grocery store, look for leaves that are vibrant green in color and do not have any yellowing or signs of damage. The leaves should look fresh and crisp.

Arugula is quite perishable and typically only lasts 3-4 days when stored properly in the refrigerator. Be sure to wash leaves just before eating to remove any dirt or debris.

Raw arugula makes a flavorful and nutritious addition to all types of salads. It also works great on pizzas, pastas, sandwiches, wraps, tacos, and more. The tender young leaves can be eaten raw, while more mature arugula tastes best when cooked lightly by sauting or wilting into hot dishes.

Some delicious salad recipes featuring arugula include:

• Arugula, pear, and goat cheese salad
• Arugula salad with grilled chicken and avocado
• Strawberry spinach arugula salad
• Arugula and fennel salad with citrus vinaigrette

How Many Calories in an Arugula Salad?

The number of calories in an arugula salad can vary considerably depending on the specific ingredients used in the salad.

For example, a simple 3-cup salad with arugula, cherry tomatoes, shaved parmesan, and balsamic vinaigrette has around 160 calories. However, a salad with arugula, grilled chicken, avocado, nuts, and dressing can contain 400+ calories.

Here are some estimates for the number of calories (per serving) in different types of arugula salads:

• Arugula salad with balsamic vinaigrette: 75 calories
• Arugula goat cheese salad: 150 calories
• Arugula salad with chicken or shrimp: 250-350 calories
• Arugula salad with avocado and nuts: 300-400 calories

To keep arugula salads light and low in calories, load up on raw veggies and fruits like carrots, bell peppers, cucumbers, tomatoes, pears, apples, and berries. Go easy on high-calorie add-ins like cheese, creamy dressings, croutons, and other mix-ins.

Choosing a Dressing for Arugula Salad

The dressing you choose for your arugula salad can significantly impact the calorie content. For example, two tablespoons of a creamy Caesar dressing can contain over 150 calories and 15 grams of fat, while two tablespoons of a light balsamic vinaigrette has around 50 calories and 4 grams of fat.^[6]

Some lower calorie dressing options to consider for arugula salads include:

• Lemon juice and olive oil
• Balsamic vinegar and Dijon mustard
• Red wine vinegar and herb vinaigrette
• Low-fat Greek yogurt dressing

Opt for oil-based dressings over cream-based ones to cut back on saturated fat and calories. Measure dressing carefully and stick to about 1-2 tablespoons per serving.

Healthy Arugula Salad Recipes

Here are a few delicious and nutritious arugula salad recipes to give you some healthy, low-calorie ideas for using this flavorful green:

Pear and Arugula Salad

Ingredients: Arugula, sliced pears, toasted walnuts, thinly sliced red onion, goat cheese, lemon juice, olive oil, salt, and pepper.

Grilled Chicken Arugula Salad

Ingredients: Grilled chicken breast, baby arugula, shaved parmesan, grape tomatoes, avocado, olive oil, balsamic vinegar, garlic, and salt and pepper.

Strawberry Arugula Salad

Ingredients: Baby arugula, sliced strawberries, feta cheese, slivered almonds, balsamic glaze, olive oil, salt, and pepper.

Tips for a Low-Calorie Arugula Salad

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.