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Is Arugula Keto-Friendly?

Arugula on a kitchen counter

When adopting a ketogenic lifestyle, understanding the role of each food item in your diet is crucial.

Petitioning the query "Is Arugula Keto-Friendly?" this article journeys through the health benefits of arugula in a ketogenic diet, explores creative ways of including it in your keto meals, suggests suitable keto-compatible alternatives, and finally offers some parting thoughts to inspire the continued exploration of arugula in the context of keto.

Dive in to discover the numerous ways this leafy green can accentuate and balance the health implications, taste palette, and nutritive balance of your personal keto lifestyle.


  • Yes, arugula is keto-friendly and can enhance your keto diet with its rich nutrients and unique flavor.
  • Arugula offers significant health benefits, including antioxidant abundance, dietary fiber, key minerals, and beneficial nitrates.
  • Experiment with arugula: From salads and soups to pesto for zoodles, discover the diverse ways of incorporating this leafy green into your meal plan.

Is Arugula Keto-Friendly?

Absolutely! Arugula is indeed very well-suited to a ketogenic diet. The ketogenic or 'keto' diet typically entails reducing carbohydrate intake and increasing consumption of high-fat foods. The primary goal is to move your body into a metabolic state called ketosis, where it becomes more efficient at burning fat for energy.

Arugula, also known as rocket salad, is a leafy green vegetable that is low in carbohydrates. As per the United States Department of Agriculture (USDA) National Nutrient Database, one cup of raw Arugula, which weighs approximately 20 grams, contains roughly 0.73 grams of carbohydrates. This amount is minimal compared to the daily limit of 20-50 grams of net carbs typically suggested for a ketogenic diet.

Not only are the carbohydrate levels minimal, but Arugula is also a rich source of dietary fiber, with 0.3 grams per cup. Dietary fiber is a carbohydrate that your body can't actually digest, so it doesn't contribute to the net carbs your body uses for fuel.

Moreover, Arugula is an excellent source of nutrients including Vitamin K, Calcium, and antioxidants such as Vitamin C and beta-carotene, which can provide additional health benefits. But remember, while these nutrient contents provide added benefits, they don't affect the keto compatibility of Arugula, which is primarily determined by its low carbohydrate content.

Therefore, the low carbohydrate and high fiber content of Arugula make it a suitable choice for those on a ketogenic diet. As part of a balanced keto diet, Arugula can be used in many dishes, such as salads, to provide essential vitamins and minerals while keeping the carbohydrate level low. Do note, the way you prepare and what you pair with Arugula can affect the overall carbohydrate content of your meal.

Can Arugula be Incorporated into a Strict Keto Diet?

Absolutely, Arugula can indeed be incorporated into a strict ketogenic diet, thanks to its low carbohydrate content. Strict ketogenic diets are those that aim for a very low carb intake, typically below 20 grams of net carbs per day. Given that one cup of raw Arugula contains about 0.73 grams of carbohydrates, it fits quite comfortably within this strict carb limit.

However, it’s important to note that maintaining ketosis doesn't just require keeping track of carb intake. Achieving a balance among all the macronutrients - fats, proteins, and carbohydrates - is just as important. Arugula is low in fat and protein, so while it's an excellent vegetable choice for its low carb content, other food sources are needed to meet protein and fat requirements on a strict keto diet.

Arugula's low carbohydrate content also makes it a good option for people trying to balance their carb intake while ensuring diversity in their diet. However, portion control is key even with low-carb foods like Arugula. It's also important not to overlook the carbs that can be added in dressings and other ingredients when Arugula is used in salads or other preparations.

When it comes to tracking carb intake on a strict keto diet, there are several methods and digital tools available. Some people choose to manually track their consumption using a food diary, while others prefer using mobile apps or online trackers which can automatically calculate net carbs and other nutritional information from the foods and portions you input.

To accommodate Arugula in a strict keto diet without breaking ketosis, it's crucial to incorporate this leafy green in a way that complements other food items in terms of characteristics and nutritional value. Preparing Arugula as a salad base combined with high-fat and moderate-protein foods is one approach. Alternatively, it can be added to low-carb recipes such as stir-fries or soups.

Delving into the Carbohydrate Content of Arugula

Arugula, known for its peppery flavor and used widely in salads and other dishes, is a nutritional powerhouse with a notably low-carbohydrate content. According to the United States Department of Agriculture (USDA) National Nutrient Database, a cup of raw Arugula, weighing approximately 20 grams, contains only around 0.73 grams of total carbohydrates.

Now, it's important here to introduce the concept of net carbs. 'Net carbs' refer to the carbohydrates that your body can actually digest and use for energy. The term comes from the fact that while some carbs are digested and used for energy (these are the 'net' or 'impact' carbs), others, like dietary fiber, are not.

To calculate net carbs, you subtract the grams of fiber from the total grams of carbohydrates. In the case of Arugula, a cup contains 0.73 grams of total carbohydrates and 0.3 grams of fiber. So, the net carbs for this serving size would be 0.43 grams (0.73 - 0.3), a count that is significantly small.

For those following a keto diet, monitoring net carb intake is essential as it has a direct impact on maintaining a state of ketosis. In this metabolic state, the body shifts from using glucose, derived from carbohydrates, as its primary source of energy, and instead, starts utilizing stored fats, which eventually leads to weight loss. Therefore, the lower the net carb intake, the easier it is to maintain ketosis.

To better visualize the carbohydrate content of Arugula, let's consider everyday servings. If you were to enjoy two cups of raw Arugula in a salad, you'd consume approximately 1.46 grams of total carbs, and with the fiber content subtracted, this would represent 0.86 grams of net carbs. Alternatively, if you added a larger, more substantial serving of Arugula - let's say 4 cups - to a dish, you would be consuming about 2.92 grams of total carbs, but after subtracting fiber, the net carbs would total approximately 1.72 grams.

Nutritional Snapshot of Arugula

Arugula, with its unique peppery flavor, is not just a flavor enhancer but also a rich source of various nutrients. A deeper look into its nutritional profile reveals the abundance of both macro and micronutrients in it measured per 100 grams.

Starting with macronutrients, Arugula consists of a significant amount of water, which is approximately 91.71 grams. It has a low total fat content, standing at 0.66 grams, which is broken down into saturated and polyunsaturated fats. It's saturated fat content stands at 0.086 grams while the polyunsaturated fats amount to 0.319 grams. Mono-unsaturated fat content also adds to the total fat, marking 0.049 grams per 100 gram serving. Arugula also provides 2.58 grams of protein and a total dietary fiber of 1.6 grams, both integral for body functions.

In terms of calories, Arugula has a low-energy density, providing just 25.0 kilocalories per 100 grams serving, which can be beneficial for individuals monitoring their caloric intake.

Arugula also boasts a rich array of vitamins and minerals. It contains 15.0 milligrams of Vitamin C, and is significantly high in Vitamin K1, with 108.6 micrograms. Other vitamins include Vitamin E, Vitamin A, Niacin, Pantothenic acid, considerable Vitamin B-6, Folate, Riboflavin, and trace amounts of Betaine. Particularly noteworthy is Arugula's beta-carotene content, a precursor of Vitamin A, at 1424.0 micrograms. Its rich content in Lutein and Zeaxanthin, standing at 3555.0 micrograms, complements its Vitamin A content in promoting eye health.

In terms of minerals, it provides 160.0 milligrams of Calcium, 1.46 milligrams of Iron, and is an excellent source of Potassium, with a contribution of 369.0 milligrams. Other minerals present in smaller amounts include Magnesium, Phosphorus, Sodium, Zinc, Copper, Manganese, and Selenium.

Nutrient NameAmount and Unit per 100g
Water 91.71 g
Total fats 0.66 g
Fatty acids, total saturated 0.086 g
Fatty acids, total polyunsaturated 0.319 g
Protein 2.58 g
Calories 25.0 kcal
Fatty acids, total monounsaturated 0.049 g
Vitamin C, total ascorbic acid 15.0 mg
Vitamin E (alpha-tocopherol) 0.43 mg
Vitamin A 119.0 ug
Niacin 0.305 mg
Calcium, Ca 160.0 mg
Manganese, Mn 0.321 mg
Pantothenic acid 0.437 mg
Choline, total 15.3 mg
Iron, Fe 1.46 mg
Vitamin B-6 0.073 mg
Folate, total 97.0 ug
Copper, Cu 0.076 mg
Magnesium, Mg 47.0 mg
Thiamin 0.044 mg
Potassium, K 369.0 mg
Selenium, Se 0.3 ug
Phosphorus, P 52.0 mg
Zinc, Zn 0.47 mg
Vitamin K1 108.6 ug
Riboflavin 0.086 mg
Betaine 0.1 mg
Lutein + zeaxanthin 3555.0 ug
Beta-carotene 1424.0 ug
Sodium, Na 27.0 mg
Fiber, total dietary 1.6 g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Arugula on a Keto Diet

Arugula, also known as rocket salad, is a leafy green vegetable that possesses certain health benefits, particularly when incorporated into a ketogenic, or keto, diet. The ketogenic diet, which is primarily composed of high-fat and low-carbohydrates, may significantly be improved by the inclusion of arugula due to the plant's several unique properties.

First, arugula is abundant in antioxidants, notable among them being beta-carotene and vitamin C. Antioxidants play a critical role in the body as they help to neutralize harmful free radicals that can, over time, result in cell damage. This characteristic of arugula dovetails well with the ketogenic diet, as the diet's high fat content often necessitates an increase in antioxidants to help combat potential oxidative stress induced by the metabolic shift toward fat utilization.

Second, arugula is known for its high dietary fiber content. A diet rich in fiber can contribute to improved digestive health, including better bowel regularity. While the ketogenic diet may lack in fiber due to its reduction in carbohydrate intake, including arugula can help supplement this vital nutrient, thereby harmonizing the overall nutritional balance.

Moreover, the leafy green is an excellent source of several key minerals, such as potassium and calcium. The former is essential for maintaining heart function, while the latter supports bone health. Again, these properties contribute positively to the composition of a ketogenic diet, as the typically high intake of proteins and fats may not always ensure sufficient mineral support.

Lastly, arugula contains nitrates, compounds that have been shown to improve blood pressure, which can be an area of concern for many adopting a ketogenic lifestyle. These nitrates help to dilate blood vessels, potentially aiding in maintaining a healthy circulatory system.

Artfully Incorporating Arugula into Your Keto Meal Plan

Incorporating arugula into your ketogenic meal plan can be both nutritious and flavor-filled. Not only does this leafy green offer numerous health benefits as discussed earlier, but its peppery taste can add a unique layer of flavor to your keto-friendly meals. Here, we offer some practical methods and delicious recipe ideas to seamlessly merge arugula into your ketogenic diet.

The easiest way to include arugula in your diet is by using it as the primary base for salads. It pairs well with high-fat toppings and dressings that are common in a keto diet. For instance, consider a delicious arugula salad that includes ingredients like avocado, olives, feta cheese, and a simple homemade dressing made from olive oil and apple cider vinegar. This salad maximizes the ketogenic benefits while heroing arugula.

Arugula can also be utilized as a fresh addition to warm dishes. Sprinkle a handful of fresh arugula atop a serving of stir-fry or grilled meats to add a burst of freshness and peppery flavor. Alternatively, add arugula to your keto-friendly soups just before serving for an added nutrient boost.

Pesto is another fantastic vehicle for arugula. Swap out the traditional basil with arugula in a homemade pesto recipe. Combine arugula with pine nuts, garlic, olive oil, and parmesan cheese in a blender and process until smooth. This pesto can be used as a sauce for your keto-friendly zoodles (zucchini noodles) or as a spread on a lettuce-wrapped burger.

Looking for a brunch idea? How about a fluffy, arugula-filled keto omelette? Whisk together some eggs, pour into a skillet with a bit of butter, then add a generous helping of arugula and some shredded cheese. The heat will slightly wilt the arugula, allowing its flavor to infuse into the eggs.

While arugula can be a wonderful addition to a keto meal plan, it's important to remember portion control and balance with other low-carb foods in the diet. While your meal might be focused on arugula, ensure it also includes a good mix of proteins and healthy fats. Balance is key to a successful and healthy ketogenic diet! Always strive to eat a variety of low-carb vegetables, high-quality proteins, and healthy fats for the best results.

Keto-Compatible Alternatives for Arugula

In the event that arugula is not available or preferred, there are a host of other keto-friendly leafy greens that can serve as suitable substitutes in your diet. Among these include spinach, kale, and romaine lettuce. Each of these vegetables offers a unique nutritional profile and can be effectively incorporated into various ketogenic recipes.

Spinach is a great alternative to arugula. Its delicate texture and mild flavor make it versatile for use in numerous dishes. It can be used in salads, wilted into warm dishes, or even incorporated into a delicious spinach and cheese omelet. Like arugula, spinach is packed with important antioxidants, vitamins, and minerals, including iron and vitamin K. However, it's worth noting that spinach has a less peppery taste as compared to arugula.

Kale, on the other hand, has a bolder and slightly bitter flavor, with a sturdier texture that holds up well to cooking. It's particularly delicious when massaged with a keto-friendly dressing for a hearty salad or baked into kale chips for a low-carb snack. In comparison to arugula, kale boasts an even higher antioxidant content and also provides a substantial amount of vitamin C.

Romaine lettuce might lack some of the peppery punch of arugula, but its crispy texture makes it a delightful base for any keto salad. Romaine hearts can also serve as a low-carb wrap replacement—simply load with a keto-friendly filling like seasoned ground meat, avocado, and cheese. On the nutrient front, romaine lettuce falls slightly behind arugula but still offers respectable amounts of vitamin K, vitamin A, and folate.

Lastly, watercress also presents a notable substitute for arugula. In terms of taste, watercress has a slightly peppery flavor, akin to arugula. This green works wonderfully in salads or as a flavorful garnish. It is exceptionally high in vitamins A, C, and K. While it has a slightly less noteworthy nutritional profile compared to arugula in terms of fiber and mineral content, it is still an excellent choice for a ketogenic diet.

Concluding Thoughts on Arugula and Keto

Embracing a ketogenic diet often requires a careful coordination of ingredients, and incorporating arugula into your meal plan can certainly elevate the quality of your diet both in terms of taste and nutrition.

Our exploration of arugula has underscored its value in providing necessary antioxidants, dietary fiber, key minerals, and beneficial nitrates. These nutrients can help counter potential nutrient gaps in a common ketogenic diet and contribute to overall wellness. Additionally, its unique, peppery flavor can bring added depth to a varied range of dishes, from simple salads to robust warm meals.

Furthermore, we have explored the processes of correctly incorporating arugula into the keto meal plan, unraveling its potential as a versatile kitchen ingredient. With tips that ranged from creating arugula-based salads and soups to making homemade arugula pesto for zoodles, we hope readers feel equipped and inspired to experiment with this leafy green.

As an alternative to arugula, keto-compatible vegetables such as spinach, kale, romaine lettuce, and watercress offer their own unique flavors and nutritional merits. Remember that variety is the key to a balanced diet and each of these leafy greens brings its own unique flavor and nutrient profile to the table.

As a final note, and a new idea to consider: Have you ever thought about using arugula as a substitute for nori in sushi? With a little creativity, you may create a delightful, keto-friendly, arugula-stuffed sushi roll. Use cauliflower rice as a substitute for traditional rice, add your favorite keto-friendly fillings like avocado or cream cheese, and wrap it all up in a sheet of fresh arugula. This is one innovative way to enjoy arugula and maintain the excitement in your ketogenic culinary journey.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely. Arugula is a vegetable, low in carbohydrates and high in dietary fibre making it ideal for a ketogenic diet.

Its high fibre and low carb content can make your body enter a state of ketosis, a metabolic state when fat is used for energy instead of carbohydrates.

Yes, a serving size of 20 grams of Arugula contains approximately 0.4 grams of carbohydrates, making it a very low-carb food appropriate for those on a ketogenic diet.

Yes, there are. Varieties like rocket salad (salad rocket) and wild Italian Arugula are some of the popular ones. However, their nutritional values remain fairly consistent with little variation, and all can be included in a ketogenic diet.

All varieties are keto-friendly as they all have low carbohydrate content and high dietary fibre. However, the specific nutrient values can vary slightly between varieties.