Arugula

Arugula
Arugula

Also known as "rocket," this aromatic, peppery leafy green is high in folate and antioxidant vitamins A and C. Like other cruciferous veggies, arugula is especially useful in warding off specific cancers. It's rich in chlorophyll, a natural energy and detox substance. This leafy green is actually one of the few members of the brassicaceae family that is easily digested when in its raw state. Rinse leaves, remove from roots (if still intact) and place in the cup.

This leafy green contains about 8 times the calicum, 5 times the vitamin A, vitamin C, and vitamin K, and four times the iron of iceberg lettuce. Used in salads or as a garnish, it's not only perfect to eat, but beautiful to look at.

Selection Process

Look for brightly colored, long, firm leaves that are not wilted, slimy, moldy, torn, yellow or brown. Larger leaves have a more peppery flavor. If buying with the roots intact, wrap stems in moistened paper towel and place in a plastic bag in the veggie drawer of the fridge. Keep loose leaves in a plastic bag.

Nutrition Facts

Serving Size: 1 cup (10.0 g)

Amount Per Serving

Calories: 10.0

% Daily Value*

Total fat 0.1g 0.1%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 2.7mg 0.0%

Total Carbs 2.0g 0.7%

Dietary Fiber 1.0g 4.0%

Sugars 1.0g

Alcohol 0.0g

Protein 1.0g

Vitamin A 4.7% Vitamin C 2.5%
Calcium 1.6% Iron 0.8%
Vitamin D 0.0% Vitamin E 0.1%
Vitamin K 13.6% Thiamin 0.3%
Riboflavin 0.5% Niacin 0.2%
Vitamin B-6 0.4% Folate 2.4%
Vitamin B-12 0.0% Panto. acid 0.4%
Phosphorus 0.5% Magnesium 1.2%
Zinc 0.3% Selenium 0.0%
Copper 0.4% Manganese 1.6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.