Italy · Easy
Arugula Salad with Lemon Vinaigrette
A fresh and zesty salad perfect for warm weather.
Prep m · Cook m · Serves 4
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vegetables · Brassicaceae
Arugula
Eruca sativa
Arugula is a fast-growing annual plant in the mustard family, known for its robust, peppery flavor that elevates salads, pizzas, and pasta dishes alike. The leaves are typically dark green and can vary in shape.
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Dietary
VeganVegetarianGluten-Free
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Basic Information
Common nameArugula
Scientific nameEruca sativa
Categoryvegetables
Food familyBrassicaceae
Alternate Names
esRúgula
deRucola
Health Benefits
Major benefits
- Rich in fiber, vitamins A and C, folate, potassium and plant polyphenols.
- Low in calories and high in water content — supports weight management and hydration.
- Regular vegetable intake is linked to lower rates of cardiovascular disease and type 2 diabetes.
EvidenceConsensus among USDA, NIH and WHO reviews is that arugula contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories25
water g91
protein g2.6
carbs g3.7
fiber g1.6
sugar g0.4
fat g0.7
saturated fat g0.1
omega3 g0.1
omega6 g0.6
sodium mg27
potassium mg369
calcium mg160
iron mg1.5
magnesium mg47
zinc mg0.2
vitamin a iu2370
vitamin c mg15
vitamin k mcg108
folate mcg142
Glycemic index15
Glycemic load1
Cultivation
ClimateTemperate
Growing seasonSpring and Fall
IrrigationRegular watering required
Global Production
Seasonal availabilityYear-round in warmer climates
Storage
RefrigerationPreferred
FreezingCan be frozen but texture may change
Shelf lifeUp to 14 days in proper conditions
Recipes (1)
Interesting Facts
- Arugula is often used in Italian cuisine.
- It is rich in vitamins A, C, and K.
- Historically, arugula was used as an aphrodisiac.
Frequently Asked Questions
Is Arugula healthy?
Yes — Arugula is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Arugula?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Arugula?
Many forms of Arugula freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Arugula pair well with?
Consult the recipe suggestions above — Arugula usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Arugula come from?
Arugula is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
References
- The Nutritional Benefits of Arugula · Journal of Nutrition
Profile source: seed-stub · updated 8/7/2026