Calories in Arugula: Per 100 g, Per Serving & Nutrition Facts
How many calories in arugula: per 100 g and per serving
Figures are for: Rocket (arugula)
| Nutrient | Per 100 g | Serving: 50 g |
|---|---|---|
| Calories | 25 kcal | 13 kcal |
| Energy (kilojoules) | 105 kJ | 52 kJ |
| Protein | 2.6 g | 1.3 g |
| Fat | 0.7 g | 0.4 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 3.7 g | 1.9 g |
| incl. sugars | 2 g | 1 g |
| incl. fiber | 1.6 g | 0.8 g |
| Salt | 0.1 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
25 kcal (105 kJ) per 100 g · P/F/C 2.6/0.7/3.7 g
Serving (50 g) — 13 kcal (52 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is arugula healthy?
Yes. On its nutrient profile, arugula is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 25 kcal per 100 g, so a 50 g serving is 13 kcal.
- Counts toward your fruit and vegetables: a 50 g serving is 13% of the 400 g a day the WHO advises.
A typical serving is 50 g: 13 kcal, 1.3 g protein, 0.4 g fat and 1.9 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Arugula is a peppery salad green with vitamin K and folate, and barely any calories.
protein 41%fat 25%carbs 34%
Vitamins and minerals in arugula
Per 100 g, the standouts are vitamin K — 109 mcg, 91% of the Daily Value; folate — 97 mcg, 24% of the Daily Value; vitamin C — 15 mg, 17% of the Daily Value.
| Nutrient | Per 100 g | Serving: 50 g | % DV |
|---|---|---|---|
| Vitamin A | 119 mcg | 60 mcg | 7% |
| Vitamin C | 15 mg | 7.5 mg | 8% |
| Vitamin E | 0.43 mg | 0.22 mg | 1% |
| Vitamin K | 109 mcg | 55 mcg | 45% |
| Thiamin (B1) | 0.04 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.09 mg | 0.04 mg | 3% |
| Vitamin B6 | 0.07 mg | 0.04 mg | 2% |
| Folate (B9) | 97 mcg | 49 mcg | 12% |
| Potassium | 369 mg | 185 mg | 4% |
| Calcium | 160 mg | 80 mg | 6% |
| Magnesium | 47 mg | 24 mg | 6% |
| Phosphorus | 52 mg | 26 mg | 2% |
| Iron | 1.5 mg | 0.73 mg | 4% |
| Zinc | 0.47 mg | 0.24 mg | 2% |
| Copper | 0.08 mg | 0.04 mg | 4% |
| Manganese | 0.32 mg | 0.16 mg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Arugula, raw” (FDC ID 169387, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Arugula calories by weight, 20–150 g
30 g of arugula has 7.5 calories and 50 g has 13. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 5 | 0.5 / 0.1 / 0.7 | 0.3 |
| 30 g | 7.5 | 0.8 / 0.2 / 1.1 | 0.5 |
| 50 g — typical serving | 13 | 1.3 / 0.4 / 1.9 | 0.8 |
| 100 g | 25 | 2.6 / 0.7 / 3.7 | 1.6 |
| 150 g | 38 | 3.9 / 1 / 5.6 | 2.4 |
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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 | 313 | ≈30 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Arugula: swaps and alternatives
No need to swap: arugula already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 50 g, a typical serving of arugula.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Arugula | A | 13 | 1.3 | 0.8 |
| Cauliflower | A | 13 | 0.9 | 1.2 |
| Spinach | A | 12 | 1.5 | 1.1 |
| Bell Pepper | A | 14 | 0.7 | 1 |
Arugula vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Tomatoes | 20 | 1.1 / 0.2 / 4.9 |
| Mushrooms | 22 | 3.1 / 0.3 / 3.3 |
| Asparagus | 22 | 2.4 / 0.2 / 4 |
| Arugula | 25 | 2.6 / 0.7 / 3.7 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
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 3.7 g carbohydrates (1.6 g fiber).
How many calories are in a serving of arugula?
A 50 g serving has 13 calories: 1.3 g protein, 0.4 g fat and 1.9 g carbs.
What are the macros of arugula?
Per 100 g: 2.6 g protein, 3.7 g carbs and 0.7 g fat. By calories that's about 41% protein, 34% carbs and 25% fat.
What vitamins and minerals are in arugula?
Per 100 g, arugula is richest in vitamin K (109 mcg, 91% DV), folate (97 mcg, 24% DV), vitamin C (15 mg, 17% DV) — from USDA FoodData Central record 169387.
How much fiber is in arugula?
100 g of arugula has 1.6 g of fiber; a 50 g serving has 0.8 g — 3% of the 25 g a day the WHO recommends.
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