Arugula (Eruca vesicaria)

Botanical name

Eruca vesicaria subsp. sativaCruciferous plants (Brassicaceae)

Also

Rocket, Mustard rocketOften commercially available wild rocket (Diplotaxis tenuifolia)

The taste

Nutty, peppery-spicyThe older, the spicier

Origin

Mediterranean regioncultivated since antiquity

Known for

Mustard oil glycosides and nitrateplus vitamin K and folate

season

May to Octoberfrom the greenhouse year-round

On this page

Origin To use Ingredients Reinforced combinations & what clashes In the kitchen As a home remedy Ayurveda & TCM Warning notices Related to the topic Sources

In short

Arugula is a member of the cabbage family, often eaten as a salad green. Its peppery flavor comes from glucosinolates, similar to those found in radishes and mustard. It's a rich source of vitamin K, folate, and calcium – and is among the vegetables with the highest nitrate content. This presents both an opportunity and a reason for caution.

OriginFrom romaine to pizza topping

What is sold here as rocket is usually not salad rocket at all, but its relative, wild rocket.

Arugula originates from the Mediterranean region and was eaten by the Greeks and Romans, often together with lettuce to balance its mildness. In Italy, it remained a wild herb used in simple cuisine for centuries.

In Germany, rocket only became popular in the 1990s with the rise of Italian cuisine. Wild rocket is the variety most commonly found in stores (Diplotaxis tenuifolia) with narrower, more serrated leaves and a stronger taste - both types are closely related and used in the same way.

To useWhat rocket does for you

Arugula provides approximately 110 µg per 100 g. Vitamin K - more than the daily requirement -, almost 100 µg Folate, 160 mg Calcium and vitamin C at only about 25 kcal. It also contains carotenoids like lutein, which are important for the eyes.

Its sharpness comes from Glucosinolates, especially glucoerucine, which, when chewed, isothiocyanates such as sulforaphane derivatives are produced. These substances, as with other cruciferous vegetables, are being intensively researched; observational studies link high consumption of cruciferous vegetables with a lower risk of some types of cancer.

Arugula is rich in nitrate. When ingested from vegetables, nitrate is partially converted in the body to nitric oxide, which dilates blood vessels – studies with nitrate-rich vegetables show slightly blood pressure-lowering effects. At the same time, EU maximum levels exist due to the potential formation of nitrosamines; normal portions of salad are safe.

approx. 110 µgVitamin K per 100 g

approx. 160 mgCalcium per 100 g

up to 7,000 mgThe EU allows nitrate per kg in winter rocket.

approximately 25 kcalper 100 g

IngredientsThis is what's in arugula

Arugula contains glucosinolates (especially glucoerucin and glucoraphanin), flavonols such as quercetin and kaempferol glycosides, vitamin K, folate, vitamin C, beta-carotene, lutein, calcium, potassium, iron and plenty of nitrate.

Nitrate content depends heavily on light and fertilization: winter and greenhouse-grown arugula contains significantly more than field-grown arugula in summer. The stems store more nitrate than the leaf surfaces.

Enhanced combinationsWhat makes arugula stronger

Arugula needs a counterpoint - something sweet, fatty or salty to balance the spiciness.

Sweet

with Pear & Fig

Fruit absorbs the spiciness.

Fat

with olive oil

Makes vitamin K and carotenoids available.

Cheese

with Parmesan

The Italian classic.

Vitamin C

with lemon

It inhibits nitrosamine formation and helps with iron absorption.

nuts

with Walnuts & pine nuts

For pesto and salad.

Warm

on Pizza after baking

Freshly placed, not baked.

What contradicts itselfIt's best to avoid these combinations.

nitrate

not with cured meats in quantities

Nitrate plus nitrite and heat promote nitrosamines.

storage

not wilted

Wilted arugula produces more nitrite.

Warm-up

not Cooked, reheat

Do not keep vegetables high in nitrates warm.

infants

not for babies

Because of the high nitrate levels.

confusion

not unchecked

Ragwort leaves may be mixed in.

Blood thinners

not in varying quantities

Eat plenty of vitamin K – evenly.

In the kitchenWhere he belongs

Arugula with ParmesanOlive oil, lemon, pepper.
pizzaTopped after baking.
Arugula pestoWith walnuts instead of basil.
Pear and arugula saladWith walnuts and goat cheese.
pastaFinally, fold it in.
CarpaccioBeef or beetroot with arugula.
RisottoStirred in at the end.
BreadArugula on tomato bread.
SmoothieA handful with apple.
potato saladWith arugula instead of cucumber.

Rule of thumb: Inspect the arugula before washing: The jagged leaves of the poisonous ragwort resemble it, but don't smell pungent. Snip off the thick stems – that's where most of the nitrate is concentrated.

As a home remedyArugula and walnut pesto

Here's how it works

Arugula and walnut pesto

Briefly toast a handful of walnuts without oil.
Roughly mix with 80g of arugula, half a clove of garlic, 30g of Parmesan cheese and the juice of half a lemon.
Gradually add 80 ml of olive oil until a creamy pesto is formed.
Season with salt, fill into a glass and cover with oil.

For what

A flavorful, green serving of cruciferous vegetables to accompany pasta, bread, or roasted vegetables. Walnuts provide omega-3, lemon vitamin C, and oil makes vitamin K bioavailable.

Crowd

It will keep for about 5 days in the refrigerator. 1 to 2 tablespoons per serving.

Ayurveda & TCMWhat the old systems say

Ayurveda

rocket (TaramiraIt is known in India as an oilseed. According to Ayurveda, the leaves are pungent, bitter, and warming – stimulating Agni and reducing Kapha; use sparingly in cases of Pitta excess.

Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), arugula is not classically described. Spicy and bitter leafy greens are considered warming and lung-opening.

Warning noticesWhen you should be careful

Please note

Nitrate: Not for infants; eat arugula fresh and not reheated.
Groundsel: Identify and discard toxic additives - they contain pyrrolizidine alkaloids.
Blood thinners: Plenty of vitamin K - consistent amounts for coumarins.
Thyroid: Normal amounts are harmless.
Allergy: Rare, cross-reaction with mustard possible.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

SourcesWhat is this based on?

Bell L, Wagstaff C. Glucosinolates, myrosinase hydrolysis products, and flavonols found in rocket (Eruca sativa and Diplotaxis tenuifolia). Journal of Agricultural and Food Chemistry 2014; 62(20): 4481–4492.
Higdon JV et al. Cruciferous vegetables and human cancer risk: epidemiological evidence and mechanistic basis. Pharmacological Research 2007; 55(3): 224–236.
Siervo M et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition 2013; 143(6): 818–826.
Commission Regulation (EU) 2023/915 on maximum levels of certain contaminants in foodstuffs (nitrate in rocket).
Federal Institute for Risk Assessment: Questions and answers about pyrrolizidine alkaloids in food.