Nutrition facts · Vegetables
Calories in Arugula
Arugula has 25 calories per 100 g, and a 1/2 cup (10 g) has about 3 calories. Most of its few calories come from carbs (3.7 g per 100 g), with protein close behind at 2.6 g and very little fat at 0.7 g.
Calories come from: Carbs 47% · Fat 20% · Protein 33%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 25 kcal | 2.6 g | 3.7 g | 0.7 g |
| 1/2 cup | 10 g | 3 kcal | 0.3 g | 0.4 g | 0.1 g |
| 1 leaf | 2 g | 1 kcal | 0.1 g | 0.1 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 25 kcal |
|---|---|
| Protein | 2.6 g |
| Carbohydrates | 3.7 g |
| of which sugars | 2.1 g |
| Fiber | 1.6 g |
| Fat | 0.7 g |
| of which saturated | 0.1 g |
| Sodium | 27 mg |
What changes the calories
- Dressings and oils usually add far more calories than the arugula itself, so a drizzle of olive oil can outweigh the whole bowl of leaves.
- Cheese, nuts, croutons and other salad toppings add their own calories on top of the greens.
- Wilting or sautéing arugula shrinks its volume a lot, so a cup of cooked arugula holds much more leaf than a cup of raw, and any cooking fat adds calories.
- Loosely or tightly packed cups vary in weight, so volume measures of leafy greens are only rough estimates.
Tips for logging it accurately
- Weigh arugula on a kitchen scale when you can, since a 1/2 cup is only about 10 g and cup measures vary with packing.
- Log the dressing, oil and toppings as separate entries, because they usually carry most of the salad's calories.
- In BerryFit, snap a photo of your salad to log it, then check that the dressing and toppings are included.
Log Arugula in seconds
Snap a photo of your meal or search for Arugula in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of arugula?
A 1/2 cup of raw arugula (10 g) has about 3 calories, so a loosely packed full cup is roughly double that. Packing the cup tightly will raise the weight and calories.
Is arugula high in protein?
Arugula has 2.6 g of protein per 100 g. That's a lot relative to its 25 calories, but a typical serving is light, so the total protein per salad is small.
How much fiber is in arugula?
Arugula has 1.6 g of fiber per 100 g, along with 3.7 g of total carbs and 2.1 g of sugar.
Does arugula have fewer calories than other vegetables?
At 25 calories per 100 g, arugula is about the same as cabbage, cauliflower and eggplant, and just under bell pepper and pumpkin at 26.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Arugula, raw, FDC ID 169387); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.