Is Arugula Good for Iron Deficiency? Separating Fact from Fiction

December 11, 2025 •

3 min read

Arugula contains iron, but it's not the most iron-dense leafy green available, and the iron it contains is not easily absorbed. Therefore, it’s crucial to understand its nutritional profile to use it effectively in managing iron deficiency.

Quick Summary

Arugula provides non-heme iron, which is less easily absorbed than animal-based iron. To maximize its benefit for iron deficiency, it should be paired with vitamin C-rich foods.

Key Points

Low Oxalate Content: Arugula's low oxalate levels allow for better absorption of its iron compared to high-oxalate greens like spinach.
Non-Heme Iron Source: The iron in arugula is non-heme, which is less easily absorbed by the body than heme iron from animal sources.
Pairing with Vitamin C is Critical: To maximize iron absorption from arugula, pair it with vitamin C-rich foods such as citrus fruits, bell peppers, or tomatoes.
Not a Primary Source: While beneficial, arugula is not a high-iron food and should not be relied upon as the sole source of dietary iron, especially for a significant deficiency.
Effective in a Balanced Diet: Incorporate arugula as part of a varied and comprehensive diet that includes other diverse sources of iron for optimal health.
Other Nutritional Benefits: Beyond iron, arugula is a nutrient-dense green rich in vitamins A, C, and K, as well as folate and calcium.

Arugula, also known as rocket, is a leafy green known for its distinct peppery flavor and nutritional benefits. While it is a healthy addition to any diet, people often wonder about its effectiveness for specific health concerns, particularly iron deficiency. The truth is, while arugula does contain iron, it's not the most significant source, and how you consume it is key to maximizing its benefits. This article provides a comprehensive overview of arugula's role in an iron-rich diet.

Arugula's Nutritional Profile and Iron Content

According to the USDA, a 100g serving of arugula contains approximately 1.5 mg of iron. However, this is significantly less than other greens, such as cooked spinach, which offers more iron per serving. Crucially, the iron found in arugula is non-heme iron, which comes from plant sources and is not as readily absorbed by the body as heme iron from animal products. Arugula is also packed with other beneficial nutrients, including vitamins A, C, and K, as well as folate, calcium, and potassium.

The Iron Absorption Advantage: Low Oxalates and Vitamin C

One of the most notable advantages of arugula is its low oxalate content. Oxalates are compounds found in many plant foods, including high amounts in spinach, that can bind to minerals like iron and inhibit their absorption. Because arugula is low in oxalates, the non-heme iron it contains is more bioavailable compared to the non-heme iron in spinach, where a higher percentage can be blocked. The presence of Vitamin C in arugula is another major advantage, as this nutrient is a potent enhancer of non-heme iron absorption. This makes the strategy of combining arugula with other vitamin C-rich foods even more effective.

Comparison: Arugula vs. Spinach for Iron

To understand arugula's place in an iron-rich diet, it's helpful to compare it with another popular leafy green, spinach. While spinach is often lauded as an iron source, its high oxalate content can be a limiting factor.


Feature	Arugula	Spinach
Iron Content (per 100g)	~1.5 mg	~2.7-5.7 mg (cooked)
Iron Type	Non-heme only	Non-heme only
Oxalate Content	Low	High
Relative Absorption	High due to low oxalates	Lower due to high oxalates
Vitamin C (per 100g)	~15 mg	~28 mg
Optimal Consumption	Paired with more Vitamin C-rich foods	Cooked to reduce oxalates, paired with Vitamin C

Incorporating Arugula into an Iron-Rich Diet

To leverage arugula's iron benefits, especially its low oxalate advantage, integrate it creatively into meals that also contain excellent sources of Vitamin C and other iron-rich foods. This approach ensures maximum absorption.

Enhance Salads: Add arugula to salads with other ingredients that are high in vitamin C, such as sliced strawberries, oranges, or bell peppers. A lemon-based dressing can also boost absorption.
Pair with Legumes: Serve arugula alongside lentils, chickpeas, or beans, which are great non-heme iron sources themselves. A lemony arugula pesto can be tossed into pasta with lentils.
Top Iron-Rich Dishes: Use arugula as a garnish on grilled meats or poultry to get the benefit of both heme and non-heme iron in one meal.
Quick Sauté: Lightly sauté arugula with some olive oil and a squeeze of lemon juice. The brief cooking time and citrus enhance its flavor and nutritional profile.
Mix with Fortified Grains: Combine arugula with iron-fortified cereals, bread, or pasta to create a nutrient-dense meal.

A Balanced Approach to Addressing Iron Deficiency

While a healthy diet is essential, relying on any single food, including arugula, to correct an iron deficiency is not a recommended strategy. For significant or diagnosed deficiencies, medical consultation is necessary, as supplementation may be required. A holistic, balanced diet that includes a variety of iron sources—such as lentils, tofu, red meat, and fortified grains—is the most effective way to manage iron levels. Arugula plays a valuable role as a component of this varied approach, especially when leveraged correctly with vitamin C-rich pairings.

Conclusion

Is arugula good for iron deficiency? The answer is yes, as a supplementary food rather than a primary source. Its low oxalate content and natural vitamin C levels make it a smart choice for those seeking to maximize non-heme iron absorption. By intentionally pairing it with other foods rich in iron and Vitamin C, you can make arugula a flavorful and effective part of your strategy for a well-rounded, iron-healthy diet.

Nutritionsource.hsph.harvard.edu

Frequently Asked Questions

While arugula contributes to dietary iron intake and overall health, it is not potent enough to prevent or cure anemia on its own. It must be part of a comprehensive diet that includes diverse and more substantial sources of iron, and any medical condition like anemia should be addressed by a healthcare professional.

For arugula, the distinction is less important than with other greens due to its naturally low oxalate levels. Raw arugula retains all its Vitamin C, which aids absorption, while cooked arugula is equally effective when paired with a Vitamin C source.

A standard cup of fresh arugula is about 20g and contains a small amount of iron. A larger serving of 100g provides approximately 1.5 mg of iron, but this should be considered within the context of a full diet.

Excellent non-heme iron sources include lentils, chickpeas, black beans, tofu, pumpkin seeds, and fortified cereals. Incorporating these into your diet alongside arugula can significantly boost your iron intake.

Yes, eating non-heme iron sources like arugula with heme iron sources like red meat or poultry can enhance the body's absorption of the non-heme iron. This is a common and effective dietary strategy for boosting iron levels.

Not necessarily. While spinach has a higher iron content, it also contains high levels of oxalates that inhibit absorption. Arugula's low oxalate content means its iron is more readily absorbed, but it offers less iron overall, so they serve different roles in an iron-rich diet.

Vitamin C helps to change the chemical state of non-heme iron, making it more soluble and easily absorbed by the body. Arugula naturally contains Vitamin C, but adding a splash of lemon juice or other Vitamin C foods significantly improves absorption.