Arugula Glycemic Index
Arugula is a peppery, very low-calorie leafy green with essentially zero glycemic load, rich in nitrates, vitamins, and phytochemicals that support heart and metabolic health.
Back to GI ChartOverview
Arugula (also called rocket or roquette) is a leafy green from the Brassica family, known for its distinct peppery, slightly bitter flavor. It is commonly used as a salad base, tossed into pasta and grain bowls, layered into sandwiches, or scattered over pizza after baking. Because arugula is extremely low in carbohydrate—only about half a gram of carbs per cup—and provides mostly water, fiber, and micronutrients, its glycemic index of around 15 is largely theoretical, and its glycemic load for normal portions is effectively zero. This makes it a nearly “free” food from a blood sugar perspective for most people, including those with diabetes. What arugula lacks in calories, it makes up for in nutrient density: it supplies vitamin K, vitamin A (as carotenoids), vitamin C, folate, and naturally occurring nitrates that can support vascular function and healthy blood pressure. As part of the cruciferous vegetable group, arugula also contains glucosinolates and related compounds that are being studied for anti-inflammatory and potential anti-cancer effects. For blood sugar management, arugula is especially useful as volume and flavor: it can bulk up meals, displace higher-carbohydrate ingredients, and add sharp, fresh notes without adding meaningful glucose load, making it an ideal staple in diabetes-friendly and cardiometabolic eating patterns.
Minimize the insulin impact of Arugula
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for Arugula
Per serving: 1 cup (20g)
Macronutrients
Expanded Analysis
Digestion Rate
Because arugula contains negligible starch and sugar, digestion and absorption of carbohydrate are minimal. Its small amount of carbohydrate is bound up in fibrous leaf tissue and consumed together with large amounts of water and bulk, which slow gastric emptying rather than hasten it. Any glucose appearance in the bloodstream from arugula alone is tiny and gradual, especially when eaten as part of a mixed meal.
Satiety Effects
Arugula by itself is not calorie-dense enough to keep most people full for long, but it significantly contributes to satiety when it forms the base of a salad or is combined with protein, fat, and other vegetables. The volume and crunch of the leaves help fill the stomach, while the bitterness and peppery flavor can make meals feel more substantial and satisfying, especially when arugula replaces refined starches or adds bulk to pasta and grain dishes.
Energy Density
With roughly 5 calories per cup, arugula is one of the lowest energy-density foods available. This means you can eat large bowls of it for virtually no caloric cost, which is helpful for people working on weight management or appetite control. Using arugula to replace part of a higher-calorie base (such as pasta, rice, or bread) can lower the overall energy density of a meal without sacrificing portion size.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Arugula Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
For foods like arugula that contain very little carbohydrate, classical glycemic index testing is less commonly performed and the values are often extrapolated from composition. When GI has been estimated, standard methodology applies: healthy volunteers consume a portion that would provide 50 grams of available carbohydrate—something impractical for arugula—and their blood glucose response is compared with pure glucose. Because reaching 50 grams of carbs from arugula would require an unrealistic volume, values around 15 are best viewed as indicating extremely low glycemic potential rather than a precisely measured GI.
Why This Food Has This GI
Arugula’s very low glycemic index is driven by its negligible carbohydrate content and high fiber and water content. Most of its calories come from small amounts of protein and trace fat, not digestible starches or sugars. The leafy structure requires chewing, adds bulk, and slows gastric emptying slightly when eaten with other foods. There is simply very little glucose to be liberated from arugula, so it exerts almost no direct effect on blood sugar.
Factors Affecting GI
- Processing: finely chopping or blending arugula does not meaningfully change its glycemic impact, since carbohydrate content is minimal.
- Portion size: even large bowls of arugula contribute almost no glycemic load; effects on blood sugar remain negligible.
- Dressings and toppings: the main glycemic impact associated with arugula dishes often comes from what is added (croutons, sweet dressings, dried fruit), not the greens themselves.
Blood Sugar Impact
Short-Term Effects
In the short term, arugula essentially does not raise blood sugar. The small amount of carbohydrate present in a typical serving is so low that, for most people with or without diabetes, it is metabolically negligible. When arugula is eaten as a salad base or piled onto sandwiches and grain bowls, any rise in glucose observed after the meal almost always reflects other components like bread, grains, fruit, or dressing, rather than the arugula itself. This makes arugula a safe default vegetable to add liberally to meals when trying to manage post-meal glucose. The only caveat is that arugula is often combined with toppings (croutons, candied nuts, sweet vinaigrettes) that can substantially increase carbohydrate load, so it is important to distinguish the greens from the overall dish.
Long-Term Effects
Over time, including arugula and other leafy greens in the diet is associated with better cardiometabolic outcomes. Observational studies link higher intake of green leafy vegetables with a lower risk of type 2 diabetes and cardiovascular disease, likely due to the combination of low energy density, high micronutrient content, and beneficial phytochemicals. By displacing refined starches and energy-dense foods, arugula can support weight management and improved insulin sensitivity indirectly. While no one food single-handedly controls HbA1c, building meals around leafy greens like arugula is a cornerstone strategy in many evidence-based diabetes and heart-healthy eating patterns.
Insulin Response
Arugula on its own requires virtually no insulin because it adds almost no digestible carbohydrate. When arugula-heavy salads replace more bread, pasta, or rice, total daily insulin needs—whether endogenous or injected—may decrease over time due to lower overall carbohydrate exposure and improvements in weight and insulin sensitivity. The nitrates naturally present in arugula may also support vascular function and, indirectly, better insulin delivery to tissues, though their effect is modest compared with major lifestyle factors like total energy balance and physical activity.
Second Meal Effect
Arugula’s contribution to a second meal effect is subtle but positive: its fiber and the overall increase in vegetable intake can slow digestion, support gut health, and improve satiety, which may reduce overeating at subsequent meals. However, it does not have the strong, documented second meal effects seen with high-resistant-starch foods like legumes or oats. Its main glycemic advantage is immediate—providing bulk, nutrients, and flavor with almost no carbohydrate.
Health Benefits
Arugula offers a concentrated package of health-supporting nutrients and phytochemicals in an extremely low-calorie, low-carbohydrate form. It is particularly rich in vitamin K, which supports bone health and normal blood clotting, and provides meaningful amounts of vitamin A precursors, vitamin C, folate, and minerals. As a cruciferous vegetable, arugula contains glucosinolates and their breakdown products (such as isothiocyanates) that have been linked to reduced inflammation and potential cancer-protective effects in observational and experimental studies. The naturally occurring nitrates in arugula may support nitric oxide production, contributing to improved endothelial function and blood pressure regulation when consumed regularly as part of a vegetable-rich diet. For individuals with diabetes, prediabetes, or metabolic syndrome, arugula is especially valuable because it adds volume, texture, and peppery flavor without adding glycemic load, making it easier to build large, satisfying meals that are still compatible with blood sugar goals.
Zero glycemic load
Arugula’s carbohydrate content per serving is so low that its calculated glycemic load is effectively zero, meaning it does not meaningfully raise blood sugar when eaten in typical amounts.
View StudyRich in nitrates
Leafy greens like arugula provide naturally occurring nitrates that can be converted to nitric oxide in the body, which supports vasodilation and may help lower blood pressure and improve endothelial function when part of an overall healthy diet.
View StudyContains glucosinolates
As a cruciferous vegetable, arugula contains glucosinolates that can be broken down into biologically active compounds such as isothiocyanates. These have been studied for their potential role in modulating detoxification enzymes, reducing oxidative stress, and lowering the risk of certain cancers.
View StudyAdds flavor without carbs
Arugula’s strong, peppery taste allows it to boost the flavor of salads, sandwiches, and grain dishes without relying on sugary sauces or large amounts of fat. This can make lower-calorie, lower-carbohydrate meals more enjoyable and sustainable.
View StudyRisks & Precautions
Allergies
Allergy to arugula is uncommon but can occur, particularly in people who react to other Brassica vegetables or certain pollens. Symptoms may include oral itching, tingling, or gastrointestinal discomfort. Anyone experiencing significant symptoms after eating arugula should discuss them with a healthcare provider.
Overconsumption
For most healthy individuals, eating generous amounts of arugula is safe and beneficial. Very high intakes of vitamin K–rich greens can, however, affect people on vitamin K–antagonist blood thinners like warfarin if intake changes suddenly, so consistency is important. Extremely large portions may also bother those with sensitive digestion simply because of the volume of roughage, causing bloating or gas in a small minority of people.
Medication Interactions
Because arugula is high in vitamin K, those taking vitamin K–antagonist anticoagulants (such as warfarin) should maintain a consistent intake of leafy greens rather than making large, sudden changes. Other common medications are not significantly affected by arugula itself.
Toxicity Warnings
Like all leafy greens, arugula can carry soil-borne microbes if not washed properly. Rinsing under running water and storing it refrigerated helps minimize food safety risks. Commercially grown arugula may contain pesticide residues; washing and, where appropriate, choosing reputable sources can reduce exposure.
Special Populations
Pregnancy
Arugula is generally safe and nutritious in pregnancy, offering folate, vitamin K, and other micronutrients. As with all raw leafy greens, it should be washed thoroughly to reduce the risk of contamination.
Kidney Issues
Arugula is moderate in potassium compared with some other greens. Most people with kidney disease can include small portions, but those on strict potassium restrictions should factor it into their total daily allowance under guidance from a renal dietitian.
Heart Conditions
Arugula fits very well into heart-healthy diets, contributing nitrates, antioxidants, and fiber while displacing sodium-rich or energy-dense foods. Individuals on warfarin should keep their intake of vitamin K–rich greens relatively stable from day to day.
Who Should Limit It
People on tightly controlled vitamin K–restricted regimens or very strict potassium-restricted renal diets may need to limit or carefully monitor arugula intake, especially if they are advised to keep leafy green portions fixed from day to day. Individuals with very sensitive digestion who experience bloating or discomfort from large raw salads may also prefer smaller servings or lightly cooked preparations. Outside of those situations, most people, including those with diabetes, can enjoy arugula freely without needing to restrict it for blood sugar reasons.
Portion Guidance
Recommended Serving
For most people with diabetes, arugula can be treated as a “free” non-starchy vegetable—enjoyed in generous portions at meals and snacks without counting it as a carbohydrate source, unless dressings or toppings add sugars.
Portion Scaling & Glycemic Load
- 20g (about 1 cup loosely packed)GL: 0
- 60g (large salad base)GL: 0
- 100g (very large mixed salad or multiple servings)GL: 0
Visual Examples
- One loosely packed cup of arugula leaves
- A large handful used as a salad base
- A layer of leaves covering a dinner plate beneath a main dish
Frequency of Consumption
Arugula can be eaten daily and even at multiple meals per day for most people with diabetes, as long as overall vitamin K intake remains consistent if on certain blood thinners.
Impact of Preparation
Raw
Raw arugula is the most common form, preserving vitamin C, folate, and delicate phytochemicals while providing maximum crunch and peppery flavor. It has effectively zero glycemic impact.
Cooked
Lightly wilting arugula in a pan or stirring it into hot dishes softens texture and slightly reduces some heat-sensitive vitamins, but glycemic impact remains negligible unless higher-carb ingredients are added.
Roasted
Arugula itself is rarely roasted on its own; more often, it is added to or served alongside roasted vegetables or meats. Any change in glycemic impact comes from the accompanying ingredients, not the arugula, though high-sugar glazes or starchy sides can turn an otherwise low-GI plate into a higher-GI meal.
Fried
Arugula is not typically fried; if used as a garnish on fried foods, the main blood sugar and calorie effects stem from the fried items rather than the greens.
Boiled
Boiling arugula is uncommon and would soften leaves substantially, with some nutrient loss into cooking water. Carbohydrate content remains minimal.
Processed
Packaged arugula mixes and salad blends retain similar nutrition profiles to fresh, though pre-cut leaves may lose vitamin C more quickly. Added dressings, cheese, nuts, or crunchy toppings in prepared salads often account for most calories and carbohydrates, so reading labels and choosing lighter, unsweetened dressings keeps the dish more diabetes-friendly. When arugula is pre-washed and ready to eat, it also becomes much easier to add a handful to sandwiches, bowls, and plates, increasing overall vegetable intake with almost no effort.
Storage Effect on GI
Refrigerated storage preserves crispness and nutrient content reasonably well for several days. GI and GL remain essentially zero regardless of storage, assuming no sugary dressings or starchy toppings are mixed in. The main changes with time are texture and flavor, so using arugula while it is still perky and brightly flavored makes it more enjoyable and encourages larger portions of low-carb greens.
Cooking Effect on Nutrients
Heat and prolonged storage can reduce vitamin C and some folate, while vitamin K, fiber, and minerals remain more stable. Brief cooking in mixed dishes generally leaves arugula still nutrient-dense, especially when it is added toward the end of cooking rather than boiled for long periods. Using gentle heat and avoiding overcooking helps preserve more of its peppery flavor and beneficial phytochemicals.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Arugula salad with grilled chicken, salmon, or tofu and olive oil–based dressing
- Half pasta, half arugula bowls to dilute the carbohydrate density of the meal
- Arugula piled on sandwiches or wraps in place of some bread or higher-carb fillings
- Arugula mixed into omelets or scrambled eggs for a low-carb breakfast
Using arugula as a base or bulky side lets you increase meal volume and nutrient density without adding carbohydrate. When combined with lean protein, healthy fats, and modest portions of whole grains or legumes, it helps lower the overall glycemic load of the plate and supports steadier post-meal blood sugars. Even simple swaps, like serving pasta on a bed of arugula or mixing the greens directly into the dish, can noticeably dilute carbohydrate density.
Meal Timing Tips
Arugula works well at any meal. Large arugula-based salads at lunch or dinner can help keep overall carbohydrate intake moderate, while adding some arugula to breakfast (e.g., with eggs) introduces non-starchy vegetables early in the day and sets a pattern for balanced eating. Keeping pre-washed arugula in the refrigerator makes it easy to toss a handful onto almost any plate at the last minute.
Best Ways to Reduce GI Impact
- Use as a salad base
- Add to pizza after baking
- Mix with milder greens
- Top sandwiches and burgers
Culinary Uses
Common Uses
Used as a salad base, tossed into mixed greens, added to grain bowls and pasta, layered into sandwiches and wraps, or sprinkled on top of pizzas and flatbreads after baking.
Simple Preparation Ideas
- Toss arugula with lemon juice, olive oil, and shaved Parmesan as a quick side salad.
- Scatter a handful of arugula over a homemade pizza right after it comes out of the oven.
- Stir arugula into warm quinoa or lentils with a squeeze of lemon for a simple, nutrient-dense side.
- Add arugula to a breakfast omelet or scrambled eggs for extra greens.
Recipe Ideas
- Arugula and grilled chicken salad with cherry tomatoes and walnuts
- Whole-grain pasta with arugula, roasted vegetables, and olive oil
- Arugula, avocado, and smoked salmon open-faced sandwich on whole-grain bread
Substitution Tips
Use arugula in place of some or all lettuce in salads for more flavor, or replace part of the pasta or rice in a dish with a generous handful of arugula to lower carbohydrate density without shrinking the portion.
Diet Suitability
Diabetes
Highly suitable; arugula can be eaten liberally and used to build meals with very low glycemic load. Large bowls of arugula-based salad can replace or dilute higher-carbohydrate sides, making it easier to keep post-meal readings in range without feeling restricted.
Keto
Ideal for ketogenic diets because it provides micronutrients and fiber with virtually no net carbohydrates. Arugula adds color, crunch, and variety to plates that might otherwise lean heavily on protein and fat, helping keep keto meals more balanced and enjoyable.
Low-Carb
Excellent fit for low-carb patterns, adding volume and nutrients without threatening carbohydrate limits.
Low-GI
Perfectly compatible with low-GI diets and often recommended as a base vegetable.
Weight Loss
Very supportive of weight loss and weight maintenance goals thanks to its extremely low energy density and ability to displace higher-calorie foods. Filling half the plate with arugula and other non-starchy vegetables allows portions to look generous while total calories stay modest, which can make long-term calorie control feel more sustainable.
Heart-Healthy
Well aligned with heart-healthy patterns such as DASH and Mediterranean diets due to its nitrate content, antioxidants, and role in increasing overall vegetable intake.
Plant-Based
Works well in vegetarian and vegan diets as a leafy green providing vitamins, minerals, and phytonutrients. It pairs naturally with legumes, whole grains, tofu, and nuts, helping plant-based meals feel more varied and adding a sharp, fresh note that contrasts richer ingredients like hummus or avocado.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Other leafy greens such as spinach, romaine, or mixed salad greens
- Cruciferous vegetables like kale or cabbage, used raw or lightly cooked
- Non-starchy vegetables such as cucumbers, celery, and bell peppers
Foods Replaced by This
- White rice or pasta used as the main base of a meal
- Large portions of bread used as the foundation of sandwiches or bruschetta
- Croutons or crunchy carb-heavy salad toppings
- Potato-based sides such as fries or hash browns that can be partially replaced with a generous arugula salad
Budget-Friendly Options
- Buying arugula in larger family-size containers rather than small clamshells when you use it frequently
- Using a mix of arugula with less expensive lettuces to stretch cost while keeping flavor
- Growing arugula in a home garden or containers, as it is relatively easy to cultivate
Allergy-Safe Alternatives
- Other leafy greens such as romaine or butter lettuce for those who react to arugula or Brassica greens
- Herbs like parsley or cilantro to add fresh flavor without similar cruciferous compounds
- Non-leafy, low-carb vegetables like cucumber or zucchini slices
Research Library
International Tables of Glycemic Index and Glycemic Load Values
GI database
Classifies non-starchy vegetables like leafy greens as having extremely low glycemic impact and negligible glycemic load.
View SourceVascular effects of dietary nitrate via the nitrate–nitrite–nitric oxide pathway
review
Describes how nitrate-rich vegetables, including leafy greens, can improve endothelial function and blood pressure.
View SourceCruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis
review
Summarizes evidence that glucosinolates in cruciferous vegetables may contribute to reduced cancer risk.
View SourceGreen leafy vegetables and incidence of type 2 diabetes
meta-analysis
Higher intake of green leafy vegetables is associated with a reduced risk of developing type 2 diabetes in observational cohorts.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Arugula and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
Explore More Foods
Check the glycemic index and load of other foods in our comprehensive database.
View Full GI Chart