Arugula: The Vegetable with the Highest Amount of Nitric Oxide

November 2, 2025 •

3 min read

According to numerous nutritional studies, arugula consistently ranks as the top vegetable for naturally boosting nitric oxide levels in the body. This peppery, leafy green is a powerhouse of dietary nitrates, which your body efficiently converts into nitric oxide, promoting improved circulation and athletic performance.

Quick Summary

Arugula contains the highest concentration of dietary nitrates, which the body converts into nitric oxide for improved blood flow. Learn how this leafy green surpasses other vegetables in promoting cardiovascular health and athletic performance, with comparisons and preparation tips.

Key Points

Arugula is king: Per gram, arugula offers the highest concentration of dietary nitrates among vegetables, making it a top contender for boosting nitric oxide.
Nitrates become Nitric Oxide: The body converts nitrates from vegetables into nitrites by oral bacteria, which are then converted into nitric oxide in the stomach.
Blood flow benefits: Increased nitric oxide helps relax and widen blood vessels, promoting better blood flow, lower blood pressure, and enhanced oxygen delivery.
Cooking affects nitrates: Cooking high-nitrate vegetables can reduce their nitrate content, so consuming them raw, as in salads, is often recommended.
Variety is vital: While arugula is potent, a balanced intake of various nitrate-rich foods like beets, spinach, and leafy greens offers comprehensive nutritional benefits.
Athletic edge: Athletes often use nitrate-rich vegetables, particularly concentrated beet juice, to enhance endurance and exercise performance.

Understanding Nitric Oxide and Dietary Nitrates

Nitric oxide (NO) is a crucial molecule produced naturally by the body that plays a vital role in blood vessel function, blood pressure regulation, and immune response. It is a potent vasodilator, meaning it helps relax and widen blood vessels, which improves blood flow and oxygen delivery to muscles and organs. While the body produces NO on its own, its production can be significantly enhanced through diet. The key to boosting NO levels with food lies in consuming dietary nitrates, which are abundant in many vegetables.

When you consume high-nitrate foods, the nitrates are absorbed and circulated in the bloodstream. A portion of these nitrates is concentrated in saliva and then converted into nitrites by bacteria in the mouth. When these nitrites reach the acidic environment of the stomach, they are converted into nitric oxide. This process is known as the enterosalivary pathway, and it is a highly effective way to increase the body's NO availability.

The Highest Nitric Oxide Vegetable: Arugula

By weight, arugula (also known as rocket) contains the highest concentration of dietary nitrates among common vegetables, with some sources reporting as much as 480 mg per 100 grams. This significantly higher density makes it a remarkably efficient source for boosting your body’s nitric oxide production compared to many other popular options. While other leafy greens and beets are also excellent sources, arugula's concentration per serving is unparalleled.

Comparing Top Nitrate-Rich Vegetables

To better understand how arugula compares, consider the following table detailing the approximate nitrate content of several top vegetables. Note that nitrate levels can vary based on growing conditions, soil quality, and other environmental factors.


Vegetable	Nitrate Content (Approx. per 100g)	Primary Benefits	Notes
Arugula	Up to 480 mg	Highest nitrate density for maximum NO boost.	Great for salads, pesto, and adding a peppery kick.
Beetroot	Up to 279 mg (juice)	Enhanced athletic performance and sustained blood pressure lowering.	Best consumed as juice for a concentrated, rapid NO spike.
Spinach	741 mg	High nitrate content and rich in vitamins and minerals.	Best raw to preserve nitrates, which can be lost during cooking.
Celery	~220 mg	Phytochemicals that relax artery walls and improve blood flow.	Versatile for juicing, salads, and cooking.
Kale	Varies widely	Nutrient-dense, supports oral and overall health.	A good source but typically lower than arugula and spinach.

The Importance of Variety

While arugula is a clear winner for nitrate density, a balanced diet rich in a variety of vegetables is the best approach for long-term health. Many other vegetables contribute to nitric oxide production and offer complementary nutrients that support overall cardiovascular wellness. Some excellent additions to a nitrate-rich diet include:

Red Spinach: A potent source of nitrates, especially in extract form, and known for enhancing athletic endurance.
Bok Choy: Contains iron, phosphorus, and calcium, in addition to good nitrate levels.
Swiss Chard: Rich in vitamins A and K, and beta-carotene.

Maximizing Your Nitric Oxide Intake

To get the most out of your high-nitrate vegetables, follow these tips:

Consume Raw Greens: High heat can reduce nitrate levels, so opt for raw options like salads with arugula or spinach.
Avoid Mouthwash: Antibacterial mouthwashes can kill the beneficial oral bacteria that convert nitrates to nitrites, disrupting the process.
Juice Your Beets: Beetroot juice offers a highly concentrated dose of nitrates, which is why it's popular with athletes for a rapid pre-workout boost.
Add Vitamin C: Citrus fruits like oranges and grapefruit contain vitamin C, which can enhance the absorption of nitric oxide.

Conclusion

For those seeking to maximize their nitric oxide production from vegetables, arugula stands out as the most potent source on a per-weight basis. Its high nitrate concentration is effective for improving blood flow and can contribute to better athletic performance and cardiovascular health. While arugula is a standout, combining it with other nitrate-rich vegetables like beets and spinach, and implementing good dietary habits, is the best strategy for reaping the full benefits of this critical molecule. For deeper insight into the physiological effects of nitric oxide, especially in athletes, you can explore peer-reviewed literature and studies.

Visit a medical journal for in-depth information on nitrate metabolism and athletic performance.

Frequently Asked Questions

Arugula, also known as rocket, contains the highest amount of dietary nitrates per gram among common vegetables, which the body then converts into nitric oxide.

No, you don't get nitric oxide directly from food. Instead, your body produces it from compounds found in food, primarily nitrates from vegetables.

To maximize benefits, eat your high-nitrate vegetables raw, such as in salads, as cooking can reduce the nitrate content. Avoiding antibacterial mouthwash can also help, as it kills the oral bacteria needed for the conversion process.

Yes, while beets and beet juice are known for a concentrated nitrate dose, by weight, leafy greens like arugula and spinach typically contain higher concentrations of nitrates. However, beet juice offers a powerful, bioavailable form.

Nitric oxide levels can increase relatively quickly after consuming nitrate-rich foods. Studies have shown significant increases in as little as 45 minutes after drinking beet juice.

No, nitrates from vegetables are generally considered healthier than those added to processed meats. Vegetables contain other beneficial compounds, like antioxidants, that help prevent the formation of harmful nitrosamines.

Nitric oxide acts as a vasodilator, widening blood vessels and improving blood flow. This allows for more efficient delivery of oxygen and nutrients to muscles, which can enhance endurance and reduce fatigue during exercise.