Like most leafy greens, arugula is very nutrient dense, meaning that it packs a high number of nutrients into very few calories. One cup (5g) of arugula contains just 5 calories, and is full of vitamins and minerals, all of which play important roles in keeping your body healthy.
The same serving size provides an impressive 27.7% of your daily value for vitamin K, which helps with blood coagulation and healing wounds. If you are taking blood thinners, you should consult your doctor before altering your diet, as arugula may interfere with your medication.
Arugula provides a good source of vitamins A and C, both of which are powerful antioxidants and help to maintain a healthy immune system. Vitamin A is also responsible for cell growth, healthy vision, and helping to maintain kidney, lung, and heart function.
Arugula is rich in potassium, which is vital for heart and nerve function, as well as helping your muscles to contract normally. It also contains calcium, which helps maintain healthy teeth, bones, muscles and nerves, and folate which helps your body produce DNA and other genetic material.
Varieties
There are many different types of arugula, with lots of interesting leaf shapes and flavours ranging from a mild pepperiness to an almost radish-like pungency. Here are some of our favourites.
Astro
Astro has a milder flavour than other varieties of arugula. Its white flower is edible, and can be used to make salads look pretty, but the leaves will become more bitter after the plant has flowered.
Garden tangy
Garden tangy is an Italian arugula that works well in pasta and salads. It has attractive, curly-edged leaves and a strong, spicy flavour.
Italian cress
Italian cress has large, lettuce-like leaves, and tastes great in both hot and cold dishes. Try it sautéed like spinach, or added to soups or stews.
Red dragon
Red dragon has attractive serrated leaves with striking purple-red veins running through the centre. It is milder than many other varieties, with a pleasant, subtle pepperiness.
Rocket
Rocket is the most commonly available variety, and is what most people think of as arugula. In some countries rocket is used as a generic term for all varieties of arugula.
Selvatica
Selvatica has a tangy flavour and thin, dandelion-like leaves. It is more heat-tolerant than other varieties, and tends to be grown in warmer climates.
Slow bolt
Slow bolt gets its name because its leaves age well, rather than ‘bolting’, the horticultural term for when a plant starts putting its energy into making seeds, and becomes less good to eat. It’s young, tender leaves can be used in sandwiches and salads, and it’s older, larger leaves can be used in cooking, like spinach or watercress.
Wasabi
Named after everyone’s favourite fiery Japanese horseradish, this variety is extra-spicy, like its namesake, and tastes great with Japanese food.
Wild rocket
Wild rocket is another particularly spicy variety, and can be used to make a deliciously punchy take on pesto.
Recipes