Calories in Arugula: Per 100 g, Per Serving & Nutrition Facts
25 kcal per 100 g · Nutri-Score A
Serving (serving, 50 g) — 13 kcal · P/F/C 2.6/0.7/2.1 g
sugar: low saturated fat: low salt: low fiber: low
Arugula is a peppery salad green with vitamin K and folate, and barely any calories.
How many calories in arugula: per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 50 g |
|---|---|---|
| Calories | 25 kcal | 13 kcal |
| Protein | 2.6 g | 1.3 g |
| Fat | 0.7 g | 0.4 g |
| incl. saturated | 0.1 g | 0.1 g |
| Carbohydrates | 2.1 g | 1.1 g |
| incl. sugars | 2 g | 1 g |
| Fiber | 1.6 g | 0.8 g |
| Salt | 0.1 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 41%fat 25%carbs 34%
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Calories in dishes with arugula
| Dish | Serving | Kcal per serving | Arugula in it |
|---|---|---|---|
| Pear and gorgonzola salad | 180 g | 349 | ≈40 g |
| Roasted pumpkin and feta salad | 210 g | 281 | ≈30 g |
| Beetroot and goat cheese salad | 210 g | 319 | ≈30 g |
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Arugula: nutrition highlights
It's light: 25 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, arugula gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 50 g) is 13 kcal — roughly 4 min of easy walking or 2 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Arugula
There's no swap in our base that is clearly better at the same calories — arugula is already one of the better choices in its category.
Arugula vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tomatoes | 20 | 1.1 / 0.2 / 3.7 |
| Mushrooms | 22 | 3.1 / 0.3 / 2.3 |
| Asparagus | 22 | 2.4 / 0.2 / 2 |
| Spinach | 23 | 2.9 / 0.4 / 1.4 |
| Arugula | 25 | 2.6 / 0.7 / 2.1 |
| Cauliflower | 25 | 1.8 / 0.5 / 2.5 |
| Bell Pepper | 27 | 1.3 / 0.1 / 5.3 |
FAQ
How many calories are in 100 g of arugula?
100 g of arugula has 25 calories, with 2.6 g protein, 0.7 g fat and 2.1 g carbohydrates (1.6 g fiber).
How many calories are in a serving of arugula?
A serving (serving, 50 g) has 13 calories: 1.3 g protein, 0.4 g fat and 1.1 g carbs.
What are the macros of arugula?
Per 100 g: 2.6 g protein, 2.1 g carbs and 0.7 g fat. By calories that's about 41% protein, 34% carbs and 25% fat.