Diet Ratings
Arugula contains approximately 0.7g net carbs per 100g raw. Leafy green with virtually no carbohydrate impact. Ideal for salads, garnishes, and as a base for keto meals.
Whole plant leafy green with no animal products or derivatives. Nutrient-dense cruciferous vegetable rich in vitamins K and C.
Leafy green with minimal carbohydrates and excellent nutrient density. Unprocessed and fully paleo-compliant.
Leafy green cruciferous vegetable, nutrient-dense, rich in glucosinolates and vitamin K. Traditional in Italian Mediterranean cuisine. Excellent raw or cooked with olive oil.
Leafy green plant vegetable with plant compounds and carbohydrates. Excluded from carnivore diet.
Arugula is a whole leafy green with no excluded ingredients. Fully compliant with Whole30 rules.
Arugula is low-FODMAP at standard servings (2 cups raw or 60g). Monash University has tested and confirmed low-FODMAP status with generous portions permitted.
Excellent DASH leafy green. Very low sodium, high potassium, rich in vitamin K and nitrates. Supports vascular function and blood pressure control.
Extremely low-glycemic leafy green with polyphenols and minimal carbohydrate impact. Ideal unlimited Zone vegetable with strong anti-inflammatory profile.
Cruciferous green with glucosinolates and high vitamin K content. Rich in polyphenols and antioxidants. Low calorie, supports bone health and reduces inflammation.
Extremely low calorie, high nutrient density, excellent fiber content, minimal fat, easy to digest. Leafy greens are ideal for GLP-1 patients due to high volume with minimal calories and excellent micronutrient profile. Works well in small portions.
Controversy Index
Score range: 2–10/10. Higher controversy = more disagreement between diets.