Everything You Need to Know About Arugula (Ruccula)

Arugula, also known as rocket, roquette, or rucola, is a leafy green vegetable that is native to the Mediterranean region. It has a peppery, slightly bitter flavor that makes it a popular ingredient in salads, sandwiches, and pizzas. Arugula is also a good source of vitamins A, C, and K, as well as fiber and iron.

Nutrition Facts

One cup of raw arugula contains the following nutrients:

  • Calories: 25
  • Fat: 0.4 grams
  • Carbohydrates: 4.2 grams
  • Fiber: 2.2 grams
  • Protein: 2.3 grams
  • Vitamin A: 140% of the Daily Value (DV)
  • Vitamin C: 180% of the DV
  • Vitamin K: 134% of the DV
  • Iron: 10% of the DV


Arugula has been cultivated for centuries in the Mediterranean region. It is believed to have originated in the Middle East, and it was introduced to Europe by the Romans. Arugula was first brought to the Americas by European settlers in the 16th century.

Health Benefits

Arugula is a good source of vitamins, minerals, and antioxidants. It has been linked to a number of health benefits, including:

  • Improved heart health
  • Reduced risk of cancer
  • Stronger bones
  • Improved digestion
  • Boosted immune system
  • Weight loss

Cooking Recipes

Arugula is a versatile vegetable that can be used in a variety of dishes. It is a popular ingredient in salads, sandwiches, and pizzas. Arugula can also be sauteed, roasted, or added to soups and stews.

Here is a simple arugula salad recipe:


  • 1 bunch of arugula
  • 1/2 cup of cherry tomatoes, halved
  • 1/4 cup of crumbled feta cheese
  • 1 tablespoon of olive oil
  • 1 tablespoon of balsamic vinegar
  • Salt and pepper to taste


  1. Wash and dry the arugula.
  2. In a large bowl, combine the arugula, tomatoes, feta cheese, olive oil, balsamic vinegar, salt, and pepper.
  3. Toss to combine.
  4. Serve immediately.


Arugula is generally considered to be safe for most people to eat. However, it is possible to be allergic to arugula. If you experience any allergic reactions after eating arugula, such as hives, itching, or swelling, you should stop eating it and consult with a doctor.

How to Store Arugula

Arugula should be stored in the refrigerator in a sealed container. It will keep for up to 3 days.


Arugula is a healthy and delicious vegetable that can be enjoyed in a variety of ways. It is a good source of vitamins, minerals, and antioxidants, and it has been linked to a number of health benefits. If you are looking for a new and exciting way to add more greens to your diet, arugula is a great option.