Arugula leaves, also known as rocket or roquette, are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains high levels of beneficial nitrates and polyphenols.

Nutrition
According to the United States Department for Agriculture (USDA) nutrient database, a cup of arugula weighing about 20 grams (g) contains approximately 5 calories.

A cup of arugula also contains:
0.516 g of protein
0.132 g of fat
According to an adult’s daily nutritional goals, set out in the FDA’s daily values (DV), a cup of arugula will provide:

27.7% of vitamin K
3.2% of calcium
2.5% of vitamin C

Arugula also contains some iron, folate, magnesium, potassium, and provitamin A.

Diet
People commonly add fresh arugula to salads, but it also works well incorporated into pasta, casseroles, and sauces, just like other leafy greens.
It tends to sauté faster than its tougher cousins kale and collard greens. Because of its tenderness, and it lends more flavor to a dish than spinach or Swiss chard.

Due to its peppery flavor, people often mix arugula with other milder greens, such as watercress and romaine. In Italy, it is common to top pizza with arugula after baking.

Here are some tips for incorporating more arugula into the daily routine:
- Add a handful of fresh arugula to an omelet or scramble.
- Throw a handful of arugula and blend into a fresh juice or smoothie.
- Sauté arugula in a small amount of extra virgin olive oil and season with freshly ground black pepper and freshly grated Parmesan cheese. Eat as a side dish or top a baked potato.
- Add arugula leaves to a wrap, sandwich, or flatbread.