Arugula Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Arugula contains so few digestible carbohydrates that it has virtually no impact on blood sugar in any practical serving size. It is one of the freest vegetables for blood-sugar management. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
A 2-cup serving of arugula contains only about 1 gram of net carbohydrate — making it one of the lowest-carb salad greens available.
Arugula is exceptionally high in vitamin K — a 2-cup serving provides over 100% of the recommended daily intake.
Low-GI foods (55 or below) raise blood sugar slowly and steadily — arugula, at approximately 15, is among the lowest of any food category.
What's actually inside
Per 100 g, with your typical serving noted as 2 cups (40 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.5g
Net carbs
1g
total carbs minus fiber
Fiber
0.5g
slows the glucose rise
- Sugars
- 1g
- Protein
- 1g
- Calories
- 10kcal
Notable nutrients
- Vitamin K109 mcg
- Vitamin A1120 IU
- Folate39 mcg
- Vitamin C6 mg
- Calcium64 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
A blood-sugar non-event — negligible carbs, low GI
Arugula contains so few digestible carbohydrates that it has virtually no impact on blood sugar in any practical serving size. It is one of the freest vegetables for blood-sugar management. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
Arugula needs no portioning from a blood-sugar perspective. A generous 2–3 cup serving contains only 1–2 grams of net carbs — too small to matter for most people. Dress it lightly with olive oil and lemon rather than sugary balsamic reductions to keep the whole dish blood-sugar friendly.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw
Lowers the spikeRaw arugula preserves its minimal fiber and peppery glucosinolates intact, giving an already negligible glucose response.
Wilting with heat (pizza topping, warm salads)
Little effectBrief exposure to heat from a warm dish or pizza slightly softens arugula but does not meaningfully alter its negligible carbohydrate content or glycemic impact.
High-sugar dressings or glazes
Raises GISweetened balsamic vinegar, honey-based dressings, or candied nuts added to arugula salads add fast-digesting carbs — the arugula is not the variable, the dressing is.
Pairing tip
Pair arugula with olive oil, lemon, shaved Parmesan, and walnuts for a classic low-GI salad. Add grilled steak or salmon for protein that balances the bitterness and makes the whole dish more satiating. Avoid sweet glazed dressings if blood sugar is a priority.
Why GI numbers vary
Formal GI studies specifically on arugula are essentially absent from major databases because the carbohydrate content is too low to produce a meaningful glycemic curve in standard testing protocols. The value of approximately 15 is consistent across leafy green estimates and with arugula's near-zero digestible carbohydrate content. GI is largely academic for arugula — what matters is that it contains almost no carbs.
Not medical advice. This page is general nutrition information about Arugula. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Arugula has an estimated glycemic index of around 15, placing it firmly in the low-GI category. In practice, this is nearly theoretical: a 2-cup serving contains only about 1 gram of net carbohydrate — so little that formal GI testing would require eating an impractical quantity to reach a test dose. All leafy greens, including arugula, are consistently among the lowest-GI foods in any database.
Yes — arugula is one of the best leafy greens for blood-sugar management. It has almost no digestible carbohydrate, a very low GI, and is rich in nitrates that have been studied for cardiovascular and metabolic benefits. Most diabetes nutrition guidance treats leafy greens as freely eaten vegetables. Individual responses vary, and what you dress it with matters more than the arugula itself — consult your care team for personalized guidance.
No — not in any practical sense. A large salad portion of arugula contains only about 1 gram of net carbs, which is too small to raise blood glucose meaningfully in most people. The peppery flavor comes from glucosinolates, not sugar. Sugary dressings or high-carb toppings are what to watch, not the arugula itself.
Both arugula and spinach are very low-GI leafy greens with negligible carbohydrate content — the difference in glycemic impact is essentially zero in normal portions. Arugula is slightly lower in calories and carbs per gram; spinach has more iron. For blood-sugar management, either is an excellent choice and both can be eaten freely as part of a balanced diet.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026