Arugula

Eruca vesicaria subsp. sativaAlso called rocket, rucola, rugula and colewort

Arugula is a leafy vegetable eaten raw or used as a garnish. It pairs with tomato, mozzarella, and potato.

Plant-based
Gluten-free
No listed allergens

About the plain ingredient, not packaged products; general information, not medical advice. Details

Category: Vegetables
Part used: Leaf
Family: Brassicaceae
Cooked most in: Europe
Top country: France
Dishes: 1 in the catalogue
Energy: 31 kcal per 100 g

Photo: Jeffery Martin · CC0 1.0 · Wikimedia Commons

In the kitchen

How to use arugula

Typical ways to cook or use it

Garnish
Raw

Preparing it

Coarsely chop the leaves for adding to pasta.

Cooking with it

For pizza, add arugula near the end of baking or immediately afterward. For a sauce, fry arugula with olive oil and garlic.

Goes well with

Nutrition

What 100 g of arugula holds

Per 100 g, raw. Averages from USDA; real values vary by variety, season and growing conditions.

Protein 22%Fat 4%Carbohydrate 73%of the macronutrients by weight

Nutrition per 100 g of arugula, raw
Energy	31 kcal · 105 kJ
Protein	1.6 g
Fat	0.33 g
of which saturated	0.09 g
Carbohydrate	5.4 g
of which sugars	2.1 g
Fibre	2.3 g
Sodium	87 mg
Cholesterol	0 mg

Nutrition per 100 g of arugula, raw: minerals and vitamins
Potassium	407 mg
Calcium	204 mg
Iron	1.4 mg
Magnesium	43 mg
Zinc	0.35 mg
Vitamin C	101 mg
Vitamin A (RAE)	119 µg
Folate	149 µg

Source: USDA FoodData Central (foods 169387, 2710822), public domain. Minerals and vitamins are listed only where USDA measured a non-zero amount.

Around the world

Where arugula is cooked

1 dish in the catalogue uses arugula. Here is where they come from.

Dishes by continent

Europe1

Countries whose dishes use it most

France 1

Counts are catalogued dishes from each country that list arugula among their ingredients.

Origins

Native to: Southern Europe, Northern Africa, Western Asia

On the table

Dishes made with arugula

1 dish in the catalogue uses it.

Mesclun
France

Dish lists come from Wikidata; a dish counts when its recorded ingredients include arugula.

Good to know

Diet and allergens: arugula in detail

These notes describe the plain ingredient. Packaged and prepared products vary, so read the label; for allergies and medical diets ask a doctor or dietitian.

Allergens: None of the 15 listed allergens foundChecked and not found: soy, eggs, fish, milk, lupin, wheat, celery, sesame, mustard, peanuts, molluscs, sulphites, tree nuts, crustaceans, gluten cereals.
Animal origin: No animal ingredients foundChecked and not found: egg, fish, meat, dairy, honey, insect, gelatin, poultry, bone char, shellfish, other animal, animal fining, animal rennet.
Gluten: None
Alcohol: None
Caffeine: None
Pork: None

Around the world

What arugula is called

Names in 70 languages, from Wikidata.

Spanish
Rucula · Rugula · Rúgula · Rúcola
French
roquette · Riquette · Eruca sativa · Rucola
Italian
Rucola · Rughetta · Eruca sativa
Portuguese
rúcula · Eruca sativa
German
Garten-Senfrauke · Eruca vesicaria subsp. sativa · Eruca sativa · Raukelkohl
Dutch
rucola · Eruca sativa · raketsla · rucolla
Greek
Ρόκα · Ρόκα(φυτό)
Turkish
Roka · Eruca sativa · Eruca vesicaria
Russian
рукола · Eruca sativa · Brassica eruca · рокет
Polish
rokietta siewna · Eruca sativa · rukola · rucola
Arabic
جرجير · الجرجير · جرجير الصحراء · جرجير منتفخ
Persian
منداب

Show all 70 languages

Albanian
sallatë manushaqeje
Aragonese
Eruca vesicaria subsp. sativa
Armenian
Ճարճրուկ ցանովի
Asturian
Eruca vesicaria subsp. sativa · Eruca sativa
azb
اکین اینداوسو
Azerbaijani
Əkin indausu
Bangla
রকেট সালাদ
Basque
Errukula
Belarusian
Індаў пасяўны
Belarusian (Taraskievica orthography)
рукала · індаў пасяўны · ракета-салата · эрука
Brazilian Portuguese
Eruca vesicaria subsp. sativa
Breton
roketez
Bulgarian
рукола · Eruca vesicaria subsp. sativa
Cantonese
火箭菜
Catalan
Eruca vesicaria subsp. sativa · Eruca sativa
Cebuano
Eruca vesicaria subsp. sativa
Chinese
芝麻菜
Corsican
rutulella
Czech
roketa setá · Eruca sativa · Brassica eruca · italský salát
Danish
rucola · Diplotaxis tenuifolia · Arugula sylvetta · Arugula
Egyptian Arabic
جرجير
Esperanto
Kultiva eruko
Estonian
põld-võõrkapsas · rukola · Eruca sativa
Extremaduran
Eruca vesicaria subsp. sativa
Finnish
sinappikaali · villirucola · rucola · vihannessinappikaali
Galician
Eiruga
Georgian
რუკოლა
Hebrew
בן-חרדל מצוי · בן חרדל מצוי · רוקט · ארוגולה
Hungarian
borsmustár · rukkola · rukkoli · rakétasaláta
Icelandic
Klettasalat
Ido
Eruca vesicaria subsp. sativa
Interlingua
Eruca vesicaria subsp. sativa
Interlingue
Eruca vesicaria subsp. sativa
Irish
Eruca vesicaria subsp. sativa
Japanese
ルッコラ · キバナスズシロ属 · エルーカ · ルーコラ
Kabyle
Alwat
Kazakh
Егістік қышатүс
Korean
루콜라
Latin
Eruca vesicaria subsp. sativa
Lithuanian
Rukola · Eruca sativa · Gražgarstė · Sėjamoji gražgarstė
Malayalam
അറൂഗ്യുള
Maltese
eruka · Ġarġir · aruka
Norwegian Bokmål
rucola · Eruca sativa · Salatsennep
Occitan
Eruca vesicaria subsp. sativa
Punjabi
ਤਾਰਾਮੀਰਾ
Romanian
Voinicică · Eruca sativa · Rucola
Serbian
Рукола · Eruca sativa
Serbian (Cyrillic)
Рукола
Serbian (Latin)
Rukola
Simplified Chinese
芝麻菜
Simplified Chinese (China)
芝麻菜
Simplified Chinese (Singapore)
芝麻菜
Sindhi
ڄانڀو
Slovenian
navadna rukvica · Eruca vesicaria subsp. sativa · Eruca sativa
Swedish
ruccola · Eruca sativa · ruccolasallad · rucola
Tatar
Рукола
Traditional Chinese
芝麻菜
Traditional Chinese (Hong Kong SAR China)
芝麻菜
Traditional Chinese (Taiwan)
芝麻菜
Ukrainian
Рукола · Руккола
Upper Sorbian
Běła hórčica
Urdu
تارا میرا
Venetian
rùcola
Vietnamese
Eruca vesicaria subsp. sativa
Volapük
Eruca vesicaria subsp. sativa
Waray
Eruca vesicaria subsp. sativa
Welsh
Eruca sativa
Western Panjabi
تارا میرا

Sources and credits

Data

GlobeCooks editorial: descriptions, kitchen notes and classification, written by GlobeCooks from checked sources
USDA FoodData Central (Foundation, SR Legacy): nutrition values (Public domain (US government work, CC0))
Wikidata: names, classification and dishes (CC0 1.0)
Wikimedia Commons: photos
Wikipedia (English) (CC BY-SA 4.0)

Wikidata item: Q156884

Photos