The Low-Calorie Power of 50g of Arugula
A 50g portion of raw arugula, a standard serving size for a side salad, is impressively low in calories, containing just around 13 calories. This is due to its high water content and minimal carbohydrate, fat, and protein composition. For context, 50 grams is a generous handful of the leafy green, and its low energy density allows you to consume a large volume of food for very few calories, promoting a feeling of fullness.
Full Nutritional Breakdown for 50g Arugula
Beyond just the calorie count, a 50g serving of arugula offers a wealth of nutrients:
- Calories: ~13 kcal
- Fats: ~0.3g (mostly polyunsaturated)
- Carbohydrates: ~2g
- Fiber: ~1g
- Sugars: ~1g
- Protein: ~1g
- Vitamin K: 54µg (around 45% of the Daily Value)
- Calcium: 80mg
- Potassium: 185mg
- Vitamin C: 8mg
- Vitamin A: 60µg
This makes arugula a nutrient powerhouse despite its low caloric value. The significant amount of vitamin K is particularly noteworthy, as it plays a crucial role in blood clotting and bone health. The presence of antioxidants, including vitamin C and beta-carotene, helps protect the body from cell damage caused by free radicals.
Arugula vs. Spinach: A Calorie Comparison
Comparing arugula to other popular leafy greens helps illustrate its nutritional profile. While both are excellent, low-calorie options, they have different flavors and slightly different nutrient compositions.
| Feature | 50g Raw Arugula | 50g Raw Spinach* |
|---|---|---|
| Calories | ~13 kcal | ~12 kcal |
| Protein | ~1g | ~1.5g |
| Fat | ~0.3g | ~0.2g |
| Carbohydrates | ~2g | ~2g |
| Vitamin K | ~54µg | ~241µg |
| Vitamin C | ~8mg | ~5.8mg |
| Calcium | ~80mg | ~49mg |
| Iron | ~1mg | ~1.3mg |
*Data based on USDA food database averages for spinach.
This table shows that while their calorie counts are very similar, spinach offers more Vitamin K and iron, whereas arugula provides more calcium and vitamin C per 50g serving. Both are great for health, and the choice often comes down to flavor preference—arugula's peppery bite versus spinach's milder, earthy taste.
How to Incorporate Arugula into Your Diet
Beyond a simple salad, there are many ways to add arugula's peppery flavor to your meals without adding many calories. Here are a few ideas:
- Mix into pasta: Stir fresh arugula into warm pasta dishes right before serving. The heat will wilt the leaves slightly, and it adds a fresh, peppery finish. A handful of arugula can transform a simple pasta with olive oil and garlic.
- Top a pizza: After a pizza comes out of the oven, sprinkle a generous amount of fresh arugula on top. This adds a vibrant color and fresh, spicy flavor that complements savory toppings.
- Create a healthy pesto: Substitute arugula for or combine it with basil to make a unique, flavorful pesto. Blend it with walnuts, lemon juice, olive oil, and a touch of parmesan for a lower-fat, zesty sauce.
- Include in wraps and sandwiches: Use arugula as a flavorful base in sandwiches or wraps instead of standard lettuce. It adds a delicious kick that pairs well with deli meats, cheese, and other vegetables.
- Sauté as a side dish: Lightly sauté arugula with garlic and a small amount of olive oil until wilted. It cooks down quickly and makes a delicious, nutrient-dense side dish.
Conclusion
In summary, 50 grams of arugula provides a minimal caloric investment of just 13 calories. Its high nutritional density, packed with vitamins A, C, and K, as well as minerals like calcium and potassium, makes it an excellent choice for a healthy diet. Its low energy density and fiber content also make it a valuable tool for weight management by promoting satiety. Whether enjoyed raw in a salad, wilted into a pasta, or blended into a pesto, this versatile green offers significant health benefits for very few calories.
: https://health.clevelandclinic.org/arugula-benefits
Versatile and Low-Calorie Ways to Eat Arugula
- Salads: Combine 50g of fresh arugula with other vegetables for a nutrient-rich salad base.
- Soups: Stir fresh arugula into hot soups right before serving for added flavor and nutrients.
- Sandwiches: Layer arugula in sandwiches or wraps for a peppery, nutritious boost.
- Pizza Topping: Add fresh arugula to a finished pizza for a vibrant color and taste.
- Pesto: Blend arugula with nuts, oil, and cheese for a unique pesto sauce.
- Garnish: Use it as a garnish for meats, fish, or other dishes.
- Sauté: Lightly sauté arugula with garlic for a simple side dish.
