Calories in Arugula: Nutrition Facts & Serving Sizes
Per 0.5 cup (10g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Arugula is a peppery leafy green with just 25 calories per 100g, making it one of the most calorie-efficient bases for salads and meals. Half a cup (10g) contains only 2.5 calories. Per 100g it delivers 2.6g of protein, 3.7g of carbs, 1.6g of fiber, and 0.7g of fat. It is one of the most nutrient-dense greens available, particularly for vitamin K at 108.6mcg per 100g and folate at 97mcg per 100g. Calcium is notably high at 160mg per 100g, and potassium comes in at 369mg. Vitamin A (119mcg) and vitamin C (15mg) further enhance its micronutrient profile. The bold, peppery flavor means a little goes a long way, and it works in salads, as a pizza topping, or mixed into eggs and grain bowls.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (10g) | 2.5 | 0.3g | 0.4g | 0.1g | 0.2g |
| 1 leaf (2g) | 0.5 | 0.1g | 0.1g | 0g | 0g |
| 100g | 25 | 2.6g | 3.7g | 0.7g | 1.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 25 | 1% |
| Protein | 2.6g | 5% |
| Total Fat | 0.7g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 3.7g | 1% |
| Dietary Fiber | 1.6g | 6% |
| Sugars | 2.1g | 4% |
| Sodium | 27mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 160mg | 12% |
| Iron | 1.5mg | 8% |
| Potassium | 369mg | 8% |
| Vitamin A | 119mcg | 13% |
| Vitamin C | 15mg | 17% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 47mg | 11% |
| Phosphorus | 52mg | 4% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.3mcg | 1% |
| Folate | 97mcg | 24% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Arugula
Arugula is loaded with vitamin K at 108.6mcg per 100g, which is a standout even among leafy greens. Vitamin K is essential for blood clotting and bone metabolism. For active people, adequate vitamin K intake supports bone density, which matters for long-term joint and skeletal health under load.
The folate content (97mcg per 100g) is exceptional. Folate is a B vitamin that supports DNA synthesis, red blood cell production, and cellular repair. It is particularly important during periods of high training volume when cellular turnover is elevated.
At 2.6g of protein per 100g, arugula is one of the higher-protein leafy greens. While you would need to eat a significant quantity to make a meaningful dent in your daily protein needs, adding a large arugula base to meals is a smart, low-calorie way to pad your protein intake.
Calcium comes in at 160mg per 100g, which is notable for a non-dairy food. Combined with the vitamin K content, arugula actively supports bone health. Magnesium (47mg per 100g) and potassium (369mg) further support muscle function and electrolyte balance.
From a practical standpoint, arugula is ideal for building high-volume, low-calorie meal bases. A 100g serving of arugula at 25 calories can be topped with protein sources, healthy fats, and other vegetables to build a filling, nutritionally complete meal without inflating calories.
Dietary Considerations
Arugula is vegan, gluten-free, very low in calories (25 per 100g), and contains just 3.7g of carbs per 100g. With only 2.1g of net effective carbs after fiber, it is fully keto-compatible and fits every major dietary pattern. Sodium is low at 27mg per 100g. It is an excellent choice for weight loss due to its near-zero calorie density and high micronutrient content. High vitamin K content is worth noting for anyone on blood-thinning medications, as large amounts can interact with those drugs.
Daily Intake (100g)
100g of arugula provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in arugula?
Arugula has 25 calories per 100g. A half cup serving (10g) is just 2.5 calories. It is one of the lowest-calorie vegetables you can eat.
Is arugula good for weight loss?
Yes. Arugula is essentially a free food from a calorie perspective. A large bowl of arugula (100g) is just 25 calories, making it an ideal high-volume, low-calorie base for meals. Its fiber and water content also support satiety.
How much protein in arugula?
Arugula contains 2.6g of protein per 100g, which is relatively high for a leafy green. A half cup (10g) has 0.3g of protein.
Is arugula keto-friendly?
Yes. Arugula has only 3.7g of total carbs and 1.6g of fiber per 100g, making it very low-carb and fully keto-compatible. It is one of the best greens for keto diets.
What does arugula taste like?
Arugula has a peppery, slightly bitter flavor that is more intense than romaine or iceberg lettuce. The taste mellows slightly when cooked or when dressed with acidic dressings like lemon juice or balsamic vinegar.
How does arugula compare to spinach in nutrition?
Both are nutrient-dense. Arugula has slightly more calories (25 vs 23 per 100g) and higher calcium (160mg vs about 99mg). Spinach is higher in iron. Arugula has significantly more vitamin K (108.6mcg vs 483mcg in spinach). Both are excellent choices for a high-nutrient, low-calorie diet.
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