What happens if I eat arugula every day? A deep dive into this leafy green

October 17, 2025 •

4 min read

According to the USDA, a 100-gram serving of arugula contains only 25 calories, making it a nutrient-dense powerhouse that packs a major punch without a lot of calories. Consuming arugula every day can significantly boost your intake of essential vitamins and minerals while potentially guarding against chronic diseases.

Quick Summary

This article explores the health impacts of daily arugula consumption, detailing its numerous benefits for bone density, heart health, and immunity, while also addressing potential side effects for those on specific medications or with certain health conditions.

Key Points

Nutrient-Dense: Arugula is rich in vitamins K, C, and A, and minerals like calcium and potassium, despite being low in calories.
Cancer-Fighting Properties: As a cruciferous vegetable, arugula contains glucosinolates and isothiocyanates, which have been studied for their potential to inhibit cancer cell growth.
Boosts Bone and Heart Health: The combination of Vitamin K and calcium helps build strong bones, while nitrates and antioxidants support cardiovascular function and blood pressure regulation.
Supports Weight Management: Its high fiber and water content, combined with low-calorie density, help promote feelings of fullness and aid in weight loss.
Enhances Digestion: The dietary fiber in arugula promotes digestive health and can help prevent constipation.
Eye and Immune Support: Arugula's antioxidants, like lutein and zeaxanthin, protect eye health, while Vitamin C boosts the immune system.
Considerations for Medication: Individuals on blood-thinning medications like warfarin should consult a doctor, as high Vitamin K levels can interfere with treatment.

Arugula, also known as rocket, roquette, or garden rocket, is a peppery, leafy green in the same family as broccoli, kale, and cabbage. Originally from the Mediterranean region, this superfood has gained global popularity for its distinctive flavor and robust nutritional profile. Adding this low-calorie, high-nutrient vegetable to your daily diet can have a profound impact on your overall health.

The Nutritional Profile of Arugula

Arugula's nutritional density is a key reason for its superfood status. A single 100-gram serving provides a significant portion of your daily recommended vitamins and minerals.

Vitamin K: A 100g serving of raw arugula contains 109 mcg of Vitamin K, which is 90% of the daily value. Vitamin K is essential for blood clotting and crucial for maintaining strong, healthy bones by aiding in calcium absorption.
Vitamin C: With 15 mg of Vitamin C per 100g, arugula helps boost your immune system by promoting white blood cell production and fighting off infections. As a powerful antioxidant, Vitamin C also protects your cells from free radical damage.
Calcium: The same 100g serving contains 160 mg of calcium, which is vital for building strong bones and teeth. This mineral also plays a role in nerve and muscle function.
Folate: Providing 97 mcg of folate per 100g, arugula supports DNA production and is especially important for pregnant women to prevent fetal malformations.
Antioxidants: Arugula is rich in antioxidants like vitamin A, lutein, and zeaxanthin, which help protect against cellular damage and promote eye health.

Comparison with Other Leafy Greens

While all leafy greens are healthy, arugula has some distinct nutritional advantages compared to common alternatives. The following table highlights key differences per 100g serving.


Nutrient	Arugula	Spinach	Romaine Lettuce
Calories	25	23	17
Vitamin K	109 mcg	~483 mcg	~140 mcg
Calcium	160 mg	~99 mg	~33 mg
Vitamin C	15 mg	~28.1 mg	~4 mg
Iron	1.5 mg	~2.7 mg	~1.1 mg

Potential Health Benefits of Daily Arugula Consumption

By eating arugula every day, you can reap numerous health benefits.

Reduces Cancer Risk: As a cruciferous vegetable, arugula contains glucosinolates, compounds that are broken down by the body into beneficial substances like sulforaphane. These have been linked to anti-cancer properties and may help inhibit the growth of cancer cells.
Improves Heart Health: The high levels of nitrates and antioxidants found in arugula help reduce inflammation and lower blood pressure. This can help protect blood vessels and reduce the risk of cardiovascular diseases like atherosclerosis.
Aids Digestion and Weight Management: Arugula is rich in dietary fiber and has a high water content, which aids in digestion and helps prevent constipation. Since it is low in calories and high in fiber, it helps you feel full longer, making it an excellent food for weight management.
Enhances Bone Density: The combination of calcium, magnesium, and vitamin K in arugula works synergistically to strengthen bones and improve mineral density, reducing the risk of conditions like osteoporosis.
Boosts Eye Health: The antioxidants lutein and zeaxanthin are crucial for eye health, helping protect against age-related macular degeneration and improving overall vision.
Detoxifies the Body: The phytonutrients and chlorophyll in arugula aid the body in eliminating heavy metals and other toxins, protecting cells from damage.

Possible Risks and Side Effects

While generally safe for most people, there are a few potential downsides to consider when consuming arugula daily.

Interference with Blood Thinners: Arugula's high vitamin K content can interfere with blood-thinning medications, such as warfarin (Coumadin), which work by inhibiting vitamin K's clotting effect. Individuals on these medications should maintain a consistent intake of vitamin K-rich foods and consult their doctor.
Kidney Stone Risk: For those prone to forming oxalate kidney stones, eating excessive amounts of arugula may be a concern. Arugula contains oxalates, which can bind with calcium and magnesium to form crystals.
Digestive Discomfort: Overconsumption, especially when first adding it to your diet, could cause some temporary digestive issues like gas and bloating due to its sulfur compounds.

Incorporating Arugula into Your Daily Diet

Arugula's peppery flavor makes it a versatile ingredient. Here are a few simple ways to enjoy it every day:

As a Salad Base: Use arugula as the base for a fresh, vibrant salad. A simple dressing of olive oil, lemon juice, salt, and pepper is a classic combination.
On Sandwiches and Wraps: Add a handful of fresh arugula to your favorite sandwich or wrap for an extra layer of flavor and nutrients.
In Smoothies: Blend arugula into your daily smoothie for a nutrient boost. Its peppery flavor is mild and easily masked by fruits like mango or berries.
As a Pizza Topping: Sprinkle fresh arugula over a hot pizza right after it comes out of the oven for a delicious, peppery finish.
Sautéed with Garlic: Quickly sauté arugula with garlic and olive oil for a simple, flavorful side dish.

Conclusion

Eating arugula every day is a simple and effective way to significantly boost your nutritional intake. It offers an impressive range of benefits, from protecting against chronic diseases and supporting weight management to strengthening bones and promoting heart health. While most people can enjoy it without issue, those on blood thinners or with a history of kidney stones should be mindful of their intake. By incorporating this versatile and nutrient-dense green into your meals, you can take a powerful step toward better health.

Frequently Asked Questions

Yes, eating arugula every day is safe for most people and can provide numerous health benefits as part of a balanced diet. Its low calorie count and rich nutrient profile make it an excellent choice for daily consumption.

Yes, the high vitamin K content in arugula can interfere with blood-thinning medications such as warfarin. Individuals on these medications should maintain a consistent intake of vitamin K and consult their doctor.

Arugula can aid in weight loss because it is very low in calories, high in fiber, and has a high water content. These properties help you feel full for longer, which can prevent overeating and help manage calorie intake.

While uncommon, consuming excessive amounts of arugula can cause side effects. These can include mild digestive discomfort, such as bloating and cramping, especially for those new to a fiber-rich diet. In rare cases, high oxalate content could pose a risk for individuals prone to kidney stones.

Both raw and cooked arugula are healthy, though some nutrients, like heat-sensitive Vitamin C, may be slightly reduced by cooking. Eating arugula raw is most common and preserves the maximum nutritional content, but cooking mellows its peppery taste, and both methods offer significant health benefits.

People with known allergies to arugula should avoid it entirely. Those taking blood-thinning medication should consult a doctor to regulate their vitamin K intake. Additionally, individuals with a history of oxalate kidney stones may need to monitor their consumption.

Arugula is beneficial for bone health due to its high levels of Vitamin K and calcium. Vitamin K is essential for bone metabolism and helps the body absorb calcium, while calcium is a fundamental building block for strong bones and teeth.