Does Arugula Block Calcium Absorption? The Truth About Low-Oxalate Greens

January 4, 2026 •

2 min read

Unlike spinach, which is famously high in oxalates that can inhibit calcium absorption, arugula is a nutrient-dense leafy green with very low oxalate levels. This makes arugula an excellent, bone-healthy food that actually contributes to—rather than blocks—your calcium intake.

Quick Summary

Arugula is a nutritious leafy green with low oxalate content, which means it doesn't impede calcium absorption. It also contains bone-supporting vitamin K, making it a beneficial component of a balanced diet for overall bone health.

Key Points

Low Oxalate Levels: Arugula contains very low levels of oxalates, the compounds that can inhibit calcium absorption.
High Calcium Bioavailability: Unlike spinach, the calcium in arugula is easily absorbed by the body due to its minimal oxalate content.
Vitamin K for Bone Health: Arugula is an excellent source of vitamin K, which is essential for bone metabolism and helps the body use calcium effectively.
Nutrient-Dense: Besides calcium and vitamin K, arugula provides magnesium and phosphorus, further supporting bone strength and density.
A Great Alternative to Spinach: For individuals concerned about oxalate intake or mineral absorption issues, arugula is a much better choice than high-oxalate greens like spinach.
Versatile Ingredient: Arugula's distinct peppery flavor makes it a tasty and healthy addition to a wide variety of meals, both raw and cooked.

Understanding Oxalates and Their Impact on Calcium

Oxalates are natural compounds in many plants that can bind to minerals like calcium in the digestive tract, potentially reducing their absorption. Because of this, they are sometimes referred to as 'antinutrients'. However, the amount of oxalate varies significantly between plants. High-oxalate greens, such as spinach and Swiss chard, have a more notable impact on calcium absorption than greens with low oxalate levels.

Why Arugula is Different from Other Greens

Arugula is distinguished by its low oxalate content. For example, 100 grams of raw spinach may contain over 100 mg of oxalate, significantly hindering calcium bioavailability. In contrast, the same amount of raw arugula has less than 10 mg of oxalate, allowing its calcium to be more readily absorbed. This low oxalate profile is why arugula is not a concern for blocking calcium absorption and is suitable for those managing oxalate intake.

Beyond just not blocking calcium, arugula supports bone health through its nutritional content. It is a good source of vitamin K, essential for bone metabolism and calcium regulation. Arugula also provides magnesium and phosphorus, minerals crucial for maintaining bone strength.

The Arugula vs. Spinach Oxalate Comparison

Comparing arugula and spinach highlights the difference in calcium absorption potential:


Feature	Arugula	Spinach
Oxalate Content (per 100g)	Low (7–10 mg)	High (over 100 mg)
Calcium Content (per 100g)	160 mg	Approx. 99 mg
Calcium Bioavailability	High	Low
Other Bone-Supporting Nutrients	Vitamin K, Magnesium, Phosphorus	Vitamin K (absorption limited)
Best for Bone Health	Excellent choice for absorbable calcium.	Less effective due to high oxalates.

Maximizing Mineral Absorption from Arugula

To optimize nutrient absorption from arugula:

Pair with Vitamin D: Vitamin D aids calcium absorption.
Include Healthy Fats: Healthy fats help absorb fat-soluble vitamin K.
Maintain a Varied Diet: A balanced diet ensures a range of nutrients.

Culinary Uses and Dietary Considerations

Arugula's peppery taste works well in various dishes, raw or lightly cooked. Its low oxalate content makes it a good option for those on restricted diets, such as individuals with kidney stone concerns. Always consult a healthcare professional for personalized dietary advice.

Conclusion: Arugula as a Bone-Friendly Green

The answer to whether arugula blocks calcium absorption is no. Its low oxalate levels mean the calcium it contains is readily available. Combined with vitamin K, magnesium, and phosphorus, arugula supports bone health. It's a great choice for increasing dietary calcium and other bone-strengthening nutrients without the high-oxalate concerns of some other greens.

Note: For more information on bone health and diet, consider resources from the Bone Health & Osteoporosis Foundation.

Frequently Asked Questions

Yes, arugula is a good source of calcium, and because it has a low oxalate content, the calcium it contains is more readily absorbed by the body compared to high-oxalate greens like spinach.

The concern comes from the oxalate content in certain leafy greens, such as spinach and Swiss chard. Oxalates bind to calcium during digestion, creating compounds that are not easily absorbed by the body. This effect is minimal in low-oxalate greens like arugula.

Arugula's vitamin K content helps with bone health by assisting in the regulation and utilization of calcium within the body, which is essential for strong bones and density.

For most healthy individuals, the oxalate content in a balanced diet is not a concern. However, those with specific conditions like kidney stones may need to monitor their intake of high-oxalate foods.

While spinach may contain a certain amount of calcium, its high oxalate content drastically reduces how much is actually absorbed. Arugula, with its low oxalate levels, provides more bioavailable calcium, making it a more effective source for bone health.

Cooking methods like light steaming or sautéing can slightly affect nutrient content, but arugula's oxalate levels are already so low that it doesn't significantly change its calcium bioavailability.

Besides arugula, other greens that are low in oxalates and good sources of calcium include bok choy, kale, and collard greens.