Arugula — Nutrition & Calories
Arugula per 100g: 25 cal · 3g protein · 4g carbs · 2g fat · 2g fiber. Peppery leafy green rich in nitrates and cancer-fighting compounds.
Arugula contains 25 calories per 100g serving — 3g protein, 4g carbs, 2g fat, 2g fiber, 50mg sodium. Per 100g: 25 calories. Vegan. Keto-friendly. Gluten-free. Peppery leafy green rich in nitrates and cancer-fighting compounds.
Arugula Macros (per 100g)
Arugula Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 25 cal | 3.0g | 4.0g | 2.0g |
| 100g | 25 cal | 3.0g | 4.0g | 2.0g |
| 200g | 50 cal | 6.0g | 8.0g | 4.0g |
| 1 cup (~240g) | 60 cal | 7.2g | 9.6g | 4.8g |
| 1 oz (28g) | 7 cal | 0.8g | 1.1g | 0.6g |
Burn Off Arugula (25 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 25 calories from Arugula:
- Walking (3 mph)6 min
- Running (6 mph)2 min
- Cycling (moderate)3 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Arugula?
Arugula contains 25 calories per 100g serving. That's 25 calories per 100g, or 60 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Arugula?
Arugula has 3g of protein per 100g (3.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Arugula keto-friendly?
Yes, Arugula is keto-friendly. With 4g carbs and 2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 2.0g.
Is Arugula suitable for vegans?
Yes, Arugula is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Arugula?
Per 100g: 25 calories, 3g protein (48% cal), 4g carbs (64% cal), 2g fat (72% cal). Fiber: 2g. Sodium: 50mg.
How much Arugula should I eat to lose weight?
For weight loss, Arugula fits a calorie deficit if portioned. A typical 500 cal/day deficit means Arugula can comprise up to 2000g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.