Arugula Calories & Nutrition Facts
Peppery leafy green rich in nitrates and cancer-fighting compounds.
Quick answer
How many calories are in Arugula?
Arugula has 25 calories per 100g. A 1 oz (28g) has about 7 calories. It is a low-calorie food, with most calories coming from fat.
Practical Portion Guide for Arugula
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 7 kcal | 0.8g | 1.1g | 0.6g | 0.6g |
| 50g snack portion | 13 kcal | 1.5g | 2.0g | 1.0g | 1.0g |
| 100g reference | 25 kcal | 3.0g | 4.0g | 2.0g | 2.0g |
| 200g larger portion | 50 kcal | 6.0g | 8.0g | 4.0g | 4.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Arugula Fits Into a Diet
Arugula can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Arugula
Zero-Calorie Foods Guide
Use low-calorie vegetables like Arugula to increase meal volume.
Calorie Deficit Calculator
Estimate the daily calorie target that turns low-calorie foods into a real plan.
Keto Diet Guide
Check how low-carb foods like Arugula fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Arugula With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Arugula | 25 kcal | 3g | 4g | 2g | 2g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Arugula: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Arugula?
Arugula contains 25 calories per 100g serving. This includes 12 calories from protein, 16 calories from carbohydrates, and 18 calories from fat.
Is Arugula good for weight loss?
Yes, Arugula is excellent for weight loss with only 25 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Arugula?
Arugula contains 3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Arugula?
Track Arugula by grams when precision matters. A practical starting point is 1 oz (28g), which is about 7 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Arugula keto-friendly?
Yes, Arugula is keto-friendly with only 4g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Arugula good for diabetics?
Arugula is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Arugula?
Arugula is a good source of vitamins K, A, C and minerals including Calcium, Potassium, Manganese. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Arugula?
Calorique standardizes Arugula nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g