What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup, raw (20 g)
Sugars0.4 g2%
Fibre0.3 g2%
Protein0.5 g3%
Other18.8 g94%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Arugula is a vegetable used for supplies dietary nitrate that may modestly lower blood pressure. NutriDex grades the human evidence as Moderate. Arugula is a low-calorie cruciferous leafy green that is a meaningful source of dietary inorganic nitrate, vitamin K, folate, and vitamin A, plus glucosinolates (glucoerucin) that yield the isothiocyanate erucin. Direct RCTs on arugula itself are scarce, so the strongest human evidence comes from its signature bioactives: meta-analyses of inorganic nitrate show modest blood-pressure lowering (roughly 2 to 4 mmHg systolic, larger in older adults), and prospective cohorts link higher vegetable-nitrate and green-leafy/cruciferous intake to lower cardiovascular disease incidence and mortality and slower cognitive decline. Evidence for arugula-specific clinical outcomes remains preliminary and is extrapolated from the broader leafy-green and nitrate literature.
Purported Benefits
✓Supplies dietary nitrate that may modestly lower blood pressure
✓Rich source of vitamin K and folate
✓High in vitamin A (carotenoids) and vitamin C
✓Associated with slower cognitive decline as part of leafy-green intake
High vitamin K1 content can interact with warfarin and other vitamin-K antagonists, so keep intake consistent if anticoagulated. As a raw cruciferous green it contains glucosinolates with mild goitrogenic potential at very high intakes. Dietary nitrate from vegetables is considered beneficial and is not equivalent to nitrate concerns from processed meats. Generally well tolerated and low in oxalate compared with spinach. Educational only — always check with your doctor or pharmacist before combining Arugula with any medicine.
Arugula is most often taken for Supplies dietary nitrate that may modestly lower blood pressure, Rich source of vitamin K and folate, High in vitamin A (carotenoids) and vitamin C, Associated with slower cognitive decline as part of leafy-green intake. A peppery leafy green packed with dietary nitrate, vitamin K and glucosinolates.
Does Arugula work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Arugula is a low-calorie cruciferous leafy green that is a meaningful source of dietary inorganic nitrate, vitamin K, folate, and vitamin A, plus glucosinolates (glucoerucin) that yield the isothiocyanate erucin. Direct RCTs on arugula itself are scarce, so the strongest human evidence comes from its signature bioactives: meta-analyses of inorganic nitrate show modest blood-pressure lowering (roughly 2 to 4 mmHg systolic, larger in older adults), and prospective cohorts link higher vegetable-nitrate and green-leafy/cruciferous intake to lower cardiovascular disease incidence and mortality and slower cognitive decline. Evidence for arugula-specific clinical outcomes remains preliminary and is extrapolated from the broader leafy-green and nitrate literature.
What is the typical dose of Arugula?
Standard serving: 1 cup, raw (20 g). Eat whole (with skin where edible); favour whole fruit over juice.
Is Arugula safe? Any cautions or side effects?
High vitamin K1 content can interact with warfarin and other vitamin-K antagonists, so keep intake consistent if anticoagulated. As a raw cruciferous green it contains glucosinolates with mild goitrogenic potential at very high intakes. Dietary nitrate from vegetables is considered beneficial and is not equivalent to nitrate concerns from processed meats. Generally well tolerated and low in oxalate compared with spinach.
How many studies support Arugula?
NutriDex cites 8 sources for Arugula, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Arugula: Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/arugula
BibTeX
@misc{nutridex_arugula,
author = {Peh, Daryl},
title = {Arugula: Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/arugula},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.