Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Arugula, Raw belongs to the Vegetables and Vegetable Products group in the USDA FoodData Central database. Per 100 grams, it provides 25.0 kcal, 2.6g protein, 3.6g carbohydrate, and 0.7g fat — of which 0.09g is saturated (12.9% of total fat).
It counts as minimally processed, so it sits near the whole-food end of the Mediterranean-style pattern. The 1.6g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. Sodium comes in at 27.0mg per 100g, a moderate amount that fits comfortably in most days. The database lists Per package or as prepared as the usual preparation — relevant because how it is cooked changes the fat that ends up on the plate. Every figure here traces back to the USDA nutrition data the site is built on, assessed with the same AASLD 2023 standards throughout.
Since Arugula, Raw earns a Recommended grade, it can be a regular part of a Mediterranean-style week, which is the AASLD's framework for MASLD.
In context, arugula, raw is very low in fat at 1g per 100g, so it contributes little saturated fat even in a regular rotation. The database lists a typical serving of 1 cup chopped; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Vegetables and Vegetable Products group, arugula, raw sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
What does the research say about Arugula, Raw for fatty liver?
Based on the AASLD 2023 practice guidance, Arugula, Raw is classified as Recommended for individuals with fatty liver disease. Saturated fat: 13% of total fat. The recommended serving is a moderate portion, half the plate at each meal. When in doubt, consult your healthcare provider for personalized dietary advice.
What is the serving size of Arugula, Raw for fatty liver?
A single serving of Arugula, Raw is 1 cup chopped. half the plate at each meal. A Mediterranean-style way of eating framework suggests filling one-quarter of your plate with protein, one-quarter with whole grains, and half with vegetables for optimal liver health.
How much fiber is in Arugula, Raw?
Arugula, Raw contains 1.6g of fiber per 100g. This provides some fiber but is not a high-fiber food. Pair it with vegetables or legumes to boost your fiber intake. The AASLD-recommended Mediterranean diet naturally provides ample fiber through vegetables, legumes, and whole grains, which supports gut health and may help reduce liver fat.
Why is Arugula, Raw classified as Recommended for fatty liver?
Arugula, Raw is classified as Recommended primarily because Saturated fat: 13% of total fat. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.