Nitrate Content of Foods: The Complete Chart (mg per 100g) of Vegetables That Boost Nitric Oxide

You already know vegetables support Nitric Oxide. But which ones provide the most dietary nitrate, and how much do you need to eat? The difference between a plate that contributes relatively little nitrate and one that delivers 400+ mg can come down to a handful of foods most people underestimate.

Below is a ranked chart of nitrate content across common vegetables, so you can make more informed choices about supporting Nitric Oxide through diet.

Why Dietary Nitrate Matters for Nitric Oxide

Your body converts dietary nitrate from vegetables into nitrite, then into Nitric Oxide (NO), the molecule that relaxes blood vessels and supports healthy blood flow. About 80% of dietary nitrate comes from vegetables, particularly leafy greens and root vegetables.

As we age, enzyme-driven NO production slows, and eating nitrate-rich foods gives the body an alternative route to keep levels up.

The Complete Nitrate Chart

Values below represent approximate milligrams of nitrate per 100g of raw weight. Actual amounts vary with soil, season, and growing conditions.

Top Sources Worth a Closer Look

The chart tells you which has the most nitrate. Here is what it means in practice.

Arugula: The Nitrate Leader

Does arugula have nitrates? More than any other vegetable tested. With up to 480 mg per 100g, the arugula nitrate content per serving puts it ahead of beetroot. The catch is that 100g is roughly five cups, so pairing arugula with other greens in a salad is the practical move. 

Beetroot and Beet Greens

Beetroot is the most studied vegetable for Nitric Oxide, delivering a reliable 250+ mg per 100g. Beet greens are often discarded, but the leaves carry substantial nitrate, too, with some samples reaching 400 mg per 100g. Eating both the root and the greens gives you more from the same plant.

Spinach, Celery, and Lettuce

All three are daily staples that add up over a meal. A large spinach salad (roughly 150g) can deliver up to 400 mg of nitrate. Celery and romaine round things out as side dishes that quietly contribute to your daily total.

Does Kale Have Nitrates?

Yes, but less than you might expect. Kale sits in the moderate range, typically 20 to 180 mg per 100g, and varies widely by growing conditions. For Nitric Oxide support specifically, arugula, spinach, and beetroot are stronger choices.

Vegetable Nitrates vs. Processed Meat Nitrates

Bacon and cured meats contain nitrate, but at far lower levels, typically 1 to 5 mg per 100g. Spinach delivers roughly 50 to 100 times more per serving.

The chemistry is also different. Vegetable nitrates arrive alongside vitamin C and antioxidants that support Nitric Oxide conversion. Processed meat nitrates react with proteins at high heat to form nitrosamines. The nitrate in a spinach salad and the nitrate in bacon are not doing the same thing in your body.

How Much Nitrate Do You Actually Need?

Most people can meet their dietary nitrate needs by consuming approximately 250–500 g of leafy and root vegetables per day. In practice, that could look like a large spinach salad, a serving of beetroot, and a few nitrate-rich vegetables spread across meals. Because nitrate content varies with growing and storage conditions, actual intake can differ from day to day.

How much arugula to boost Nitric Oxide? About 100g, or two generous handfuls. Mixing it with spinach and beetroot makes the target easier to hit.

When Your Plate Needs a Partner

Eating nitrate-rich vegetables is one of the simplest ways to support Nitric Oxide through food. But hitting 300+ mg consistently takes planning, and the nitrate in any given vegetable shifts with soil, season, and storage.

Berkeley Life Nitric Oxide Support delivers the dietary nitrate equivalent of 7 oz of beetroot in two capsules, with the same dose every day. Pair it with saliva test strips to see whether food, supplementation, or both keep your NO levels on track. Eat your dietary nitrates, test your levels, and let a clinically studied supplement close the gap when needed.

Frequently Asked Questions

What food has the highest nitrate content per 100g?

Arugula leads with up to 480 mg of nitrate per 100g of raw weight, followed closely by spinach and beetroot in the 250 to 350 mg range.

Is the nitrate in vegetables the same as in processed meat?

No. Vegetable nitrate converts to Nitric Oxide with the help of antioxidants in the food. Processed meat nitrate can form nitrosamines at high heat, which is a very different chemical outcome.

How much dietary nitrate do I need per day for blood flow support?

Research points to roughly 300 to 400 mg per day for a measurable effect. That is about 100g of arugula, 150g of beetroot, or 200g of romaine lettuce.

Does cooking reduce the nitrate content of vegetables?

Yes. Boiling causes the most loss because nitrate leaches into the water. Steaming and roasting preserve more. Eating vegetables raw retains the most nitrates.

Can I get enough nitrate from food alone?

It is possible if you eat generous portions of high-nitrate vegetables daily. The challenge is that nitrate content varies by season, soil, and storage, making a consistent daily dose hard to guarantee.

Are nitrate-rich vegetables safe to eat every day?

Yes. Dietary nitrate from vegetables is well studied and associated with cardiovascular benefits. The European Food Safety Authority classifies vegetable nitrate separately from synthetic nitrate additives used in processed foods.