Knowledge base for microgreens growers

Arugula Microgreens: A Nutritious Addition to Your Diet

  • By: admin61
  • Date: June 9, 2023
  • Time to read: 7 min.

Arugula microgreens are a type of superfood that are packed with nutrients and health benefits. They are easy to grow and can be cultivated right in your own kitchen. Arugula microgreens have a zesty, nutty flavor that can add a delicious kick to any dish.

These miniature plants are part of the Brassica family of microgreens, which includes cabbage, kale, broccoli, and radish. Arugula microgreens are a popular choice among chefs and home cooks alike due to their unique flavor and versatility. They can be used in salads, sandwiches, smoothies, and much more.

Growing arugula microgreens is a great way to start your journey into the world of microgreens. They are fast and easy to grow, typically harvested in around ten days. In this article, we will explore the benefits of arugula microgreens, how to grow them, and some delicious recipe ideas to get you started.

What Are Arugula Microgreens?

Arugula microgreens are young arugula plants that are harvested just days after germination. They are a type of microgreen that is closely related to healthy vegetables like broccoli, kale, and radish. These tiny plants are packed with nutrients and are often used in salads, sandwiches, and other dishes to add a fresh, crisp texture.

Arugula microgreens are easy to grow at home and can be a great addition to any indoor garden. They can be grown from arugula seeds, which can be found at most gardening stores or online. These seeds are typically small and brown, and can be planted in shallow trays or containers filled with a growing medium like potting soil.

When growing arugula microgreens, it is important to keep the growing medium moist. This can be done by misting the seeds with a spray bottle or by placing the tray in a larger container filled with water. The seeds should be placed in a well-lit area, as they require light for photosynthesis to occur.

During the germination process, the arugula seeds will sprout and begin to grow root hairs. As the plants continue to grow, they will develop their first true leaves and will eventually reach a height of about 1-2 inches. At this point, the arugula microgreens can be harvested and used in a variety of dishes.

One of the benefits of growing arugula microgreens is that they have a high yield. Depending on the seeding density and growing conditions, one tray of arugula microgreens can yield up to several ounces of fresh greens. This makes them a great option for those who want to grow their own food but have limited space.

Overall, arugula microgreens are a nutritious and easy-to-grow plant that can be a great addition to any indoor garden. With their fresh, crisp texture and high yield, they are a great way to add some green to your diet.


Nutritional Value of Arugula Microgreens

Arugula microgreens are packed with nutrients and are a great addition to a healthy diet. Here are some of the key nutrients found in arugula microgreens:


Arugula microgreens are a great source of vitamins A, C, and K. These vitamins are essential for maintaining healthy vision, skin, and bones. Vitamin C is also important for boosting the immune system and fighting off infections.


Arugula microgreens are rich in minerals such as iron, calcium, and magnesium. Iron is important for building red blood cells, while calcium and magnesium are essential for maintaining strong bones.

Protein and Carbohydrates

Arugula microgreens are a good source of protein and carbohydrates. Protein is important for building and repairing tissues, while carbohydrates provide energy for the body.

Folate and Potassium

Arugula microgreens are also high in folate and potassium. Folate is important for fetal development and may help prevent birth defects. Potassium is essential for maintaining healthy blood pressure and heart function.

Other Nutrients

Arugula microgreens are also a good source of dietary fiber, phosphorus, sodium, carotenoids, manganese, and oxalates. These nutrients are important for maintaining overall health and wellness.

Here is the nutrition information for a 100-gram serving of arugula microgreens:

  • Calories: 25
  • Protein: 2.6g
  • Carbohydrates: 3.7g
  • Fiber: 1.6g
  • Fat: 0.7g
  • Sodium: 27mg
  • Calcium: 160mg
  • Iron: 1.5mg
  • Magnesium: 47mg
  • Potassium: 369mg
  • Vitamin A: 237% of the Daily Value (DV)
  • Vitamin C: 25% of the DV
  • Vitamin K: 109% of the DV
  • Folate: 16% of the DV
  • Carotenoids: 4.5mg
  • Manganese: 0.3mg
  • Oxalates: 0.6g

Overall, arugula microgreens are a nutrient-dense food that can provide a range of health benefits. Incorporating them into your diet is a great way to boost your intake of vitamins, minerals, and other essential nutrients.

Health Benefits of Arugula Microgreens

Arugula microgreens are very young arugula plants that are harvested just days after germination. These microgreens are packed with essential nutrients, minerals, and phytochemicals that can help boost your overall health. Here are some of the health benefits of arugula microgreens:

Cancer Prevention

Arugula microgreens contain indoles, which are compounds that can help our bodies fight off various cancers. These microgreens are also rich in antioxidants like ascorbic acid, flavonoids, and carotenoids that eliminate cancer-causing free radicals.

Heart Health

Arugula microgreens can help improve heart health by reducing the risk of heart disease. These microgreens are high in fiber and vitamin K, which can help maintain healthy blood pressure levels and reduce the risk of heart disease.

Bone Health

Arugula microgreens are an excellent source of calcium, which is essential for maintaining strong bones and teeth. These microgreens also contain vitamin K, which can help improve bone density and reduce the risk of osteoporosis.

Anti-Inflammatory Properties

Arugula microgreens contain anti-inflammatory cytokines that can help reduce inflammation in the body. These microgreens are also rich in phytochemicals, which can help reduce the risk of chronic diseases like cancer, heart disease, and diabetes.

Other Health Benefits

Arugula microgreens are also rich in other essential nutrients and minerals like vitamin C, vitamin A, folate, and iron. These microgreens can be added to salads, sandwiches, soups, smoothies, and pasta dishes, making them a versatile and healthy addition to any meal. They are also part of the brassica family, which includes kale, rocket, lettuce, radish, and cabbage. Arugula microgreens can be combined with other superfoods like garlic and beans to create a nutrient-dense meal. Additionally, they are a great way to introduce kids to healthy eating habits and can be added to omelets for a delicious and nutritious breakfast option.

How to Grow Arugula Microgreens

Growing arugula microgreens is a simple and rewarding process that can be done in the comfort of your own home. Here are some steps to follow to grow your own arugula microgreens:

Materials Needed

  • Arugula seeds
  • Growing trays or containers
  • Soil or coconut coir
  • Water
  • Spray bottle
  • Grow light or sunny windowsill
  • Scissors or sharp knife


  1. Soak the arugula seeds in water for 4-6 hours. This will help to speed up the germination process.
  2. Fill the growing trays or containers with soil or coconut coir, leaving about 1 inch of space at the top.
  3. Sprinkle the soaked arugula seeds evenly over the soil, making sure they are not too close together.
  4. Cover the seeds with a thin layer of soil or vermiculite, and water thoroughly using a spray bottle.
  5. Place the growing trays or containers in a sunny windowsill or under a grow light. Arugula microgreens need plenty of light to grow.
  6. Water the microgreens daily using a spray bottle, making sure not to overwater them. The soil should be moist but not waterlogged.
  7. After 7-10 days, the arugula microgreens should be ready to harvest. Rinse them under cool running water and drain them well.
  8. Use scissors or a sharp knife to cut the microgreens just above the soil level.
  9. Store the harvested microgreens in an airtight container in the refrigerator for up to a week.


  • Make sure to rinse and drain the microgreens well to prevent mold from growing.
  • Use trays or containers with drainage holes to prevent water from accumulating in the soil.
  • If you don’t have a sunny windowsill, a grow light can be used to provide the necessary light for the microgreens to grow.
  • Use clean equipment and containers to prevent contamination and ensure the health of your microgreens.

Harvesting and Using Arugula Microgreens

Arugula microgreens are ready to harvest when they reach a height of about 2 inches. To harvest, use a pair of sharp scissors or a knife to cut the greens just above the soil level. Be sure to discard any damaged or discolored leaves.

Arugula microgreens have a distinct peppery flavor and taste similar to mature arugula leaves. They are a versatile ingredient that can be used in a variety of dishes, such as salads, sandwiches, soups, and pasta. They can also be used as a garnish on top of pizzas or added to omelets for an extra burst of flavor.

Arugula microgreens pair well with other herbs and vegetables such as basil, cilantro, tomatoes, and cucumbers. They are a cruciferous vegetable, which means they are part of the same family as broccoli, kale, and radish. This makes them a superfood, packed with vitamins and minerals that are essential for good health.

However, it is important to note that arugula microgreens contain oxalates, which can interfere with calcium absorption and may cause kidney stones in some individuals. Therefore, it is recommended to consume them in moderation.

In addition to their delicious taste, arugula microgreens have been found to have potential cancer-preventing properties. They contain high levels of antioxidants and phytochemicals that can help protect against cellular damage and inflammation.

Overall, arugula microgreens are a tasty and nutritious addition to any meal. Whether you’re looking to add some flavor to your salads or sandwiches, or simply want to enjoy the health benefits of this superfood, arugula microgreens are a great choice.

arugula microgreens

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