Protein in arugula

Why You Should Know About Arugula.

The Leafy Green Packed with Protein

Arugula isn’t just a peppery green you toss into salads. It’s actually a veggie loaded with nutrients

and has a decent amount of protein too.

Knowing how much protein is in arugula helps you fit it into a balanced diet,

especially if you’re looking to mix up your plant-based meals or want to boost your nutrition without racking up too many calories.

What’s in Arugula

Arugula is part of the cruciferous family, which means it’s related to broccoli and kale.

It’s low in calories while being rich in vitamins, minerals, and antioxidants.

Here’s What You Get per 100 Grams (about 3.5 ounces) of Raw Arugula:

• Calories : 25
• Protein : 2.6 grams
• Fat : 0.7 grams
• Carbs : 3.7 grams
• Fiber : 1.6 grams

Alongside that protein, arugula’s also filled with vitamin K, vitamin A, vitamin C, calcium, and folate.

This combo helps with bone health, boosts your immune system, and keeps your body running smoothly.

Protein in Arugula

When you line up leafy greens, arugula holds its own in the protein department.

With about 2.6 grams of protein per 100 grams, it actually has a bit more than spinach (2.3 grams)

and kale (2 grams). While it won’t replace high-protein foods like meat or beans, it does add some nice plant protein to your diet.

For a bit of perspective, veggies like carrots and cucumbers usually have less than 1 gram of protein for the same serving size.

So, arugula gives you a good protein boost without piling on calories or carbs.

Amino Acids in Arugula

The protein in arugula comes with essential amino acids,

which are the building blocks of life. These include:

• Leucine
• Isoleucine
• Valine
• Lysine
• Methionine

These amino acids help with muscle repair, making enzymes, and producing hormones.

While arugula doesn’t give you a complete protein like animal products do,

it offers important pieces of the amino acid puzzle when you pair it with other plant foods.

Health Perks of Protein from Arugula

Helps with Muscle Repair and Growth

Even a small amount of protein is important for keeping muscles healthy, especially for folks who are vegetarian or vegan.

The protein in arugula helps fix up little muscle tears from daily activities and supports new muscle growth with those key amino acids.

It’s a smart way to bump up protein in a plant-based diet where every little bit counts.

Boosts Metabolism and Immune Health

Proteins are essential for making enzymes and antibodies that help with metabolism and fight off sickness.

The protein in arugula contributes amino acids that are crucial for producing enzymes and boosting your immune system,

both of which help you stay healthy and full of energy.

Low Calorie and Nutrient-Packed Protein Source

Arugula is a great choice if you’re trying to manage your weight without feeling deprived.

It gives you protein along with vitamins, minerals, and fiber,

all for just 25 calories per 100 grams. You’re getting good nutrition without any guilt.

How to Add Arugula to a Protein-Rich Diet

Pairing it with other protein sources

Since the protein in arugula is not complete on its own, team it up with legumes, nuts, seeds,

or dairy to fill in any gaps. For instance, dump some chickpeas or walnuts on your salad to boost the protein quality

and make it a more filling meal.

Cooking Methods that Preserve Protein and Nutrients

Raw arugula preserves the most nutrients, including protein.

Lightly tossing it in salads or adding it at the end of cooking helps keep all those benefits.

Overcooking it or boiling can take away some vitamins and mess with the texture.

Recipes Featuring Arugula as a Protein Source

Here are some easy meals showcasing arugula’s protein and flavor:

• Arugula and white bean salad with lemon vinaigrette and toasted pine nuts
• Whole grain wrap filled with hummus, arugula, roasted veggies, and sunflower seeds
• Egg and arugula frittata for a protein-loaded breakfast
• Quinoa bowl topped with arugula, avocado, grilled tofu, and sesame seeds

These combos pack in good protein while keeping meals fresh and tasty.

Wrapping it Up

Arugula might not be the first green you think of for protein, but it’s a solid addition to your diet.

Its protein complements a bunch of dishes, helping with muscle repair, metabolism, and immune health.

Low calorie but high in nutrients, arugula keeps meals light but filling. So,

add this leafy green to your plate and enjoy the daily health benefits.

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