Arugula
Low GI
GL 0 per piece (2 g) · GL 1 per 100 g
- Extremely low glycemic load
- Low caloric density for satiety
Arugula has a glycemic index of 15 (Low). One piece (2 g) adds a glycemic load of 0.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169387 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Arugula
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Arugula is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 leaf | 2 g | 0 |
Nutrition Facts (per 100g)
per 100g
| Calories | 23 kcal |
| Carbohydrates | 3.6 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.6 g |
| Insoluble | 1.6 g |
| Protein | 2.9 g |
| Fat | 0.4 g |
| Saturated | 0.06 g |
| Unsaturated | 0.34 g |
| Sodium | 79 mg |
Processing Level
Why this score?
- Extremely low glycemic load
- Rich in health-promoting glucosinolates
- Excellent hydration source
- Low caloric density for satiety
- Limited micronutrient profile compared to cruciferous peers
Allergens
No EU-14 allergen listed
Recipes with Arugula
-
Low-Glycemic Green Club Sandwich 15 min · 5 ingredients · easy -
Mediterranean Whole Grain Linguine with Chickpeas and Peppery Greens 25 min · 9 ingredients · easy -
Mediterranean Grilled Halloumi Salad with Pomegranate and Walnuts 25 min · 11 ingredients · easy -
Mediterranean Prawn Salad with Lemon-Chili Dressing 15 min · 8 ingredients · easy -
Citrus Prawn Salad with Pomegranate and Fresh Herbs 20 min · 11 ingredients · medium -
Low-Glycemic Quinoa Risotto with Arugula and Parmesan 29 min · 11 ingredients · medium -
Roasted Asparagus and White Bean Salad with Lemon Vinaigrette 25 min · 11 ingredients · medium -
Mediterranean Roasted Cauliflower Bowl with Tahini Drizzle 45 min · 17 ingredients · easy -
Protein-Packed Vegetable Fritter with Sweetcorn 40 min · 11 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Arugula?
Arugula has a glycemic index of 15 (Low). One piece (2 g) has a glycemic load of 0; per 100 g the glycemic load is 1.
Is Arugula good for people with insulin resistance?
Arugula has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Arugula has the lowest glycemic load?
Arugula has the lowest glycemic load of all forms of Arugula in this database (1 per 100 g).
Check Arugula in the Logi app, with your portion.
