Arugula has a low glycemic index of 10 (typical range 5 to 18). A serving of 100 g has a glycemic load of 0, which is low. Per 100 g it provides 25 calories, 2.6 g protein, 3.6 g carbohydrate (1.6 g fiber, 2 g sugars) and 0.7 g fat.
Serving used for glycemic load: 100 g.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 25 kcal | 25 kcal |
| Protein | 2.6 g | 2.6 g |
| Carbohydrate | 3.6 g | 3.6 g |
| Fiber | 1.6 g | 1.6 g |
| Sugars | 2 g | 2 g |
| Fat | 0.7 g | 0.7 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 27 mg | 27 mg |
| Potassium | 369 mg | 369 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Cabbage | 10 | 0 |
| Celery | 10 | 0 |
| Radicchio | 10 | 0 |
| Swiss Chard | 10 | 0 |
| Asparagus | 10 | 0 |
Arugula has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 100 g serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of arugula has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Arugula has 25 calories per 100 g, and about 25 calories in a 100 g serving.
Arugula is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Arugula, raw” (FDC 169387). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
