Which vegetable has the highest nitric oxide precursors? Arugula tops the list

November 5, 2025 •

3 min read

According to research, leafy greens, particularly arugula, provide a large portion of the average daily dietary nitrate intake. Discover which vegetable has the highest nitric oxide precursors and how these nutrient-dense options can support your overall health and well-being.

Quick Summary

Identify which vegetable offers the most nitrates for nitric oxide production. Learn about the leading options, including arugula and beets, and how to incorporate them into your meals for better cardiovascular health and exercise performance.

Key Points

Arugula is highest in nitrates: Among all vegetables, arugula is recognized for having the highest concentration of nitrates, which your body converts to nitric oxide.
Vegetables contain nitrates, not nitric oxide: Nitric oxide is a gas your body produces from dietary nitrates found in vegetables, not directly from the food itself.
Beets and spinach are excellent sources: While arugula is the highest, beets and spinach are also powerhouse sources of nitrates, widely studied for their health benefits.
Beneficial for heart health and performance: Increased nitric oxide levels from these vegetables support better blood flow, lower blood pressure, and can enhance exercise performance.
Preparation matters: Consuming vegetables like arugula and spinach raw or lightly cooked helps preserve their high nitrate content.
Combine with Vitamin C: Pairing nitrate-rich vegetables with Vitamin C, such as in a salad with citrus dressing, can increase nitric oxide absorption and bioavailability.

What is Nitric Oxide, and Why Is it Important?

Nitric oxide (NO) is a crucial molecule produced naturally in the body that plays a vital role in many physiological processes. It acts as a vasodilator, meaning it helps to relax and widen blood vessels. This, in turn, boosts blood flow, can help lower blood pressure, and improves the delivery of oxygen and nutrients to muscles and organs. Given these benefits, many people seek to increase their nitric oxide levels through diet.

The Nitrate-to-Nitric Oxide Pathway

Vegetables do not directly contain nitric oxide. Instead, they provide dietary nitrates ($NO_3$), which are converted into nitric oxide through a specific pathway in the body. The process begins in the mouth, where beneficial bacteria on the tongue convert nitrates from food into nitrites ($NO_2$). When these nitrites are swallowed, stomach acid helps to further convert them into nitric oxide. This conversion is a major reason why consuming nitrate-rich vegetables is so effective for boosting NO levels.

Arugula: The Undisputed King of Nitrates

When answering the question, "Which vegetable has the highest nitric oxide precursor?", the clear winner is arugula. This peppery leafy green boasts one of the highest concentrations of dietary nitrates among all vegetables. Arugula can contain up to 480 mg of nitrates per 100 grams, providing a significant boost to nitric oxide production.

Best ways to consume arugula:

Use as a base for salads.
Add to sandwiches and wraps.
Blend into smoothies.
Use to make pesto.

Other Top Vegetables for Boosting Nitric Oxide

While arugula leads in concentration, many other vegetables offer substantial nitrate levels and are excellent for a sustained nitric oxide boost.

Beets and Beetroot Juice

Beets are well-known for high nitrate content, making beet juice popular for athletes. A cup of raw beets contains up to 500 mg of nitrates. Beetroot juice can increase blood nitric oxide and lower blood pressure.

Leafy Greens

Other nitrate-rich leafy greens include:

Spinach: Can have nitrate content comparable to or higher than beets.
Swiss Chard: A great source of dietary nitrates, vitamins, and minerals.
Kale: Offers good levels of nitrates.
Lettuce: Varieties like butterleaf and red leaf contain notable nitrates.

Other Nitrate-Rich Vegetables

Additional vegetables contributing to nitrate intake include:

Celery: A good source with hydrating properties.
Cilantro: A flavorful herb with high nitrate levels.
Radishes: Add nitrates to salads.
Rhubarb: A strong source of dietary nitrates.

How to Maximize Your Nitric Oxide Intake

To maximize nitrates:

Eat Raw or Lightly Cooked: High heat reduces nitrate levels. Opt for raw or lightly steamed vegetables.
Vary Your Greens: Mix different leafy greens for diverse nutrients and high nitrates.
Combine with Vitamin C: Vitamin C helps stabilize and increase nitric oxide bioavailability. Pair with citrus fruits or other Vitamin C sources.
Mind Oral Hygiene: Avoid antibacterial mouthwash which disrupts beneficial oral bacteria needed for nitrate conversion.

Comparison of Top Nitric Oxide-Boosting Vegetables

This table provides an overview of approximate nitrate content. Values vary based on conditions and cooking.


Vegetable	Approximate Nitrate Content (mg/100g)	Notes	Best Use	Key Benefit
Arugula	Up to 480	Highest concentration.	Salads, pesto, wraps	Maximum nitrate potency.
Spinach	250–741	Wide variability.	Salads, smoothies, light sautéing	Very high nitrate levels, versatile.
Beets	110–177 (root), 250+ (juice)	Concentrated source via juice.	Juice, salads, roasting	Effective pre-workout boost.
Swiss Chard	High, comparable to beets	Related to beets.	Salads, sautéed dishes	Nutrient-dense leafy green.
Red Leaf Lettuce	High, approx. 150-200	Higher than iceberg.	Salads, sandwiches, wraps	Good option for salad base.
Celery	More than 250	Excellent source, high water content.	Juices, soups, snacking	Hydrating and rich in nitrates.

Conclusion

While arugula has the highest nitrate concentration, a diverse diet with multiple nitrate-heavy vegetables is most effective for boosting nitric oxide. Including spinach, beets, Swiss chard, celery, and cilantro ensures a consistent nitrate supply. Eating these raw or lightly cooked and with Vitamin C maximizes potential benefits for blood pressure, circulation, and physical performance.

For more information on the health benefits of dietary nitrates and nitric oxide, visit the National Institutes of Health website.

Frequently Asked Questions

No vegetable directly contains nitric oxide. Instead, they provide dietary nitrates that your body converts into nitric oxide through a natural process involving oral bacteria and stomach acid.

Arugula generally has a higher concentration of nitrates per 100g. However, beet juice provides a concentrated dose that has been shown in studies to rapidly and effectively increase nitric oxide levels in the blood.

Yes, high heat from cooking can reduce the nitrate levels in vegetables. To maximize intake, it is best to consume them raw in salads or smoothies, or steam them lightly.

Yes, nitrates from vegetables are generally safe and beneficial. Unlike processed meats, vegetables contain Vitamin C and other antioxidants that prevent the conversion of nitrates into harmful nitrosamines.

While it can take a significant quantity to reach optimal levels for specific performance goals, incorporating a variety of high-nitrate vegetables like arugula, spinach, and beets regularly into your diet is a simple and effective strategy for increasing your nitric oxide naturally.

Beneficial bacteria on your tongue play a crucial first step by converting dietary nitrates into nitrites. Overusing antibacterial mouthwash can harm these bacteria, disrupting the nitric oxide pathway.

Higher nitric oxide levels are associated with better cardiovascular health, improved blood flow, and lower blood pressure. For athletes, this translates to improved exercise performance and endurance.