How Many Calories in Arugula? Nutrition & Macros
A cup of arugula (20 g) has 5 calories
Protein 0.5g · Carbs 0.7g · Fat 0.1g
Arugula (rocket) is a peppery salad green with just 25 kcal per 100 g, prized for its distinctive sharp, nutty flavor. It is an excellent source of folate — 97 mcg per 100 g, covering 24% of the daily value — along with good amounts of potassium (369 mg), magnesium (47 mg), and vitamin C (15 mg). Popular in Italian cuisine as a salad base, pizza topping, and pesto ingredient, arugula adds bold flavor without adding calories. Here is everything you need to know about arugula calories and macros, based on USDA data. Arugula is about 92% water by weight.
105 kJ · per 100g · Water: 91.71 g
Calorie Calculator: Arugula (Raw)
20 g Arugula (Raw) contains 5 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup loosely packed (20 g) | 5 kcal | 0.5g | 0.7g | 0.1g |
| 1 large salad portion (80 g) | 20 kcal | 2.1g | 2.9g | 0.5g |
| 100 grams | 25 kcal | 2.6g | 3.7g | 0.7g |
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Arugula (Raw) — Nutrition Facts
| Arugula (Raw) | per 100g |
|---|---|
| Calories | 25 kcal |
| Protein | 2.58 g |
| Fat | 0.66 g |
| Carbs | 3.65 g |
| Saturated Fat | 0.086 g |
| Monounsaturated Fat | 0.049 g |
| Polyunsaturated Fat | 0.319 g |
| Cholesterol | 0 mg |
| Fiber | 1.6 g |
| Sugar | 2.05 g |
| Sodium | 27 mg |
| Potassium | 369 mg |
| Calcium | 160 mg |
| Magnesium | 47 mg |
| Phosphorus | 52 mg |
| Iron | 1.46 mg |
| Zinc | 0.47 mg |
| Manganese | 0.321 mg |
| Selenium | 0.3 mcg |
| Vitamin A | 119 mcg |
| Vitamin C | 15 mg |
| Thiamine (B1) | 0.044 mg |
| Riboflavin (B2) | 0.086 mg |
| Niacin (B3) | 0.305 mg |
| Vitamin B6 | 0.073 mg |
| Folate | 97 mcg |
| Vitamin E | 0.43 mg |
| Vitamin K | 108.6 mcg |
| Water | 91.71 g |
Source: USDA FoodData Central (FDC ID: 169387) · Data verified September 2026
Variations
Raw (default)
25 kcal per 100 g. Standard mature arugula with its characteristic peppery, slightly bitter and nutty flavor. Most common in salads, as a pizza topping added after baking, and in pesto. Look for bright green leaves without yellowing or wilting. Store in the fridge wrapped in a damp paper towel — it keeps for about 3–5 days.
Baby arugula
~25 kcal per 100 g. Harvested younger with smaller, more tender leaves and a milder, less peppery flavor than mature arugula. Nutritionally nearly identical to standard arugula. Baby arugula is popular in mixed salads and as a delicate garnish. Its softer texture makes it more versatile — it wilts slightly when added to warm pasta or risotto, creating a pleasant contrast.
Dietary Perspectives
For Weight Loss
Arugula is excellent for weight loss — 25 kcal per 100 g, but a typical cup is only 20 g, meaning just 5 calories per serving. The peppery flavor makes salads more interesting without needing heavy, calorie-laden dressings. With 92% water content, arugula provides volume that helps fill your plate and your stomach. Use it as a bed for grilled chicken, fish, or shrimp — it adds nutrients, color, and bold flavor for virtually zero calories. One of the best calorie-per-nutrient ratios of any food you can eat.
For Athletic Performance
Arugula is not calorie-dense, so it is not a significant fuel source for athletes. However, it provides useful micronutrients — good folate (97 mcg per 100 g, 24% DV) for cell repair and red blood cell production, solid potassium (369 mg) and magnesium (47 mg) for electrolyte balance and muscle function. As a cruciferous vegetable, it contains glucosinolates with studied antioxidant properties. Best used as a nutrient-dense salad base that pairs well with lean proteins in post-workout meals. Add olive oil and a source of carbs for a more complete recovery plate.
For Keto
Arugula is one of the most keto-friendly leafy greens available — just 2.05 g net carbs per 100 g (3.65 total minus 1.6 g fiber). A cup of arugula (20 g) has only 0.4 g net carbs, so you can eat generous amounts without denting your daily carb budget. It is the perfect keto salad base — top it with cheese, walnuts, olive oil, and shaved parmesan for a classic Italian-style keto salad. Arugula is better than romaine lettuce for nutrients at similar carb levels, offering more potassium and magnesium. The peppery flavor pairs particularly well with rich, fatty keto foods like steak, salmon, and aged cheese.
Frequently Asked Questions
How many calories are in arugula?
Raw arugula has 25 calories per 100 g. However, a typical serving is much lighter — one cup of loosely packed arugula (20 g) has just 5 calories, and even a large salad portion (80 g) has only 20 calories. This makes arugula one of the lowest-calorie foods you can eat in meaningful volume.
Is arugula healthy?
Arugula is very healthy. It is an excellent source of folate (97 mcg per 100 g, 24% DV), which is essential for cell division and DNA synthesis. It also provides vitamin C (15 mg), potassium (369 mg), magnesium (47 mg), and manganese (0.321 mg). Arugula belongs to the cruciferous family (like broccoli and kale) and contains glucosinolates, sulfur compounds studied for their potential antioxidant and anti-inflammatory properties.
How many carbs are in arugula?
Arugula has 3.65 g of total carbs per 100 g, with 1.6 g of fiber and 2.05 g of sugar. That gives it just 2.05 g of net carbs per 100 g. A cup of arugula (20 g) has only 0.4 g of net carbs — virtually negligible. Even a large salad portion (80 g) has just 1.6 g of net carbs.
Is arugula good for weight loss?
Arugula is excellent for weight loss. A full cup (20 g) has just 5 calories, and its peppery flavor makes salads more interesting without needing heavy dressings. The high water content (92%) provides volume and helps you feel full. Use arugula as a bed for grilled proteins — it adds nutrients, color, and flavor for virtually zero calories. One of the best calorie-per-nutrient ratios of any food.
Arugula vs spinach — which is healthier?
Both are excellent, with slightly different strengths. Arugula has less folate (97 vs 194 mcg per 100 g) but a distinct peppery flavor. Spinach has more iron (2.71 vs 1.46 mg), more vitamin A, and slightly more protein (2.86 vs 2.58 g). Calorie-wise they are nearly identical (25 vs 23 kcal). For the best nutritional coverage, rotate between both — they complement each other well in mixed salads.
Is arugula keto-friendly?
Arugula is extremely keto-friendly — one of the best leafy greens for keto. Per 100 g it has just 2.05 g net carbs (3.65 total minus 1.6 g fiber). A cup (20 g) has only 0.4 g net carbs, meaning you can eat large amounts without worrying about your carb budget. Use it as a keto salad base topped with cheese, nuts, and olive oil. Better than romaine lettuce for nutrients at similar carb levels.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Arugula (Raw) | 25 | 2.58g | 3.65g | 0.66g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
| Kale (Raw) | 35 | 2.92g | 4.42g | 1.49g |
| Bok Choy (Raw) | 13 | 1.5g | 2.18g | 0.2g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
per 100g
Per 100 g, raw arugula has 25 kcal with 2.58 g of protein, 0.66 g of fat, and 3.65 g of carbs (1.6 g fiber, 2.05 g net carbs). Compared to spinach (23 kcal), arugula has less folate (97 vs 194 mcg) and less iron. Compared to kale (35 kcal), arugula is lighter in calories and carbs with a milder texture better suited for raw salads.
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