Calories in Arugula
25 calories per 100g (100g)
Raw arugula contains just 25 calories per 100 grams, making it one of the lowest-calorie leafy greens you can eat. A typical 2-cup serving (about 40g) provides only 10 calories, so you can load up your plate without worrying about calorie impact. It also delivers 2.58g of protein and 1.6g of fiber per 100g, adding nutritional value well beyond its minimal calorie count.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 cup (loosely packed) | 20g | 5 |
| 2 cups / side salad (loosely packed) | 40g | 10 |
| 3 cups / large salad base (loosely packed) | 60g | 15 |
| 100g (USDA reference serving) | 100g | 25 |
| 1 handful (~1 oz) | 28g | 7 |
| ½ cup (chopped) | 10g | 3 |
Protein
2.58g
41% of calories
Carbs
3.65g
58% of calories
Fat
0.66g
24% of calories
How does this compare?
Arugula's 25 calories per 100g is on par with other lightweight leafy greens — spinach comes in at about 23 calories per 100g and romaine lettuce at around 17 calories per 100g. What sets arugula apart is its slightly higher protein content compared to most salad greens in the same category.
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- 1.
Use arugula as your salad base instead of higher-calorie grain bases to keep a full meal under 500 calories without sacrificing volume.
- 2.
Watch what you add — arugula itself is nearly calorie-free, but common toppings like olive oil dressings (120 cal/tbsp) and Parmesan can quickly multiply the calorie count of a dish.
- 3.
Swap arugula for higher-calorie greens like kale (49 cal/100g) when you want maximum volume for minimum calories.
- 4.
Add arugula to sandwiches, wraps, and pizzas as a finishing green — you get flavor and bulk for virtually no extra calories.
- 5.
Because arugula is so low in calories, focus on pairing it with a protein source (chicken, eggs, legumes) to build a satisfying, balanced meal.
Common Questions About Calories in Arugula
How many calories are in a cup of raw arugula?
One loosely packed cup of raw arugula weighs about 20 grams and contains approximately 5 calories, based on USDA data of 25 calories per 100g.
Is arugula good for a low-calorie diet?
Yes. At only 25 calories per 100g, arugula is one of the most calorie-efficient vegetables available. It provides fiber and protein alongside those minimal calories, helping you feel full without adding significant energy intake.
How many calories are in a large arugula salad?
A large arugula salad base of about 60g (roughly 3 loosely packed cups) contains only 15 calories. The total calorie count of your salad will depend primarily on dressings, cheeses, nuts, or proteins you add.
Does arugula have more calories than spinach?
Arugula (25 cal/100g) has slightly more calories than raw spinach (approximately 23 cal/100g), but the difference is negligible. Both are excellent low-calorie leafy greens.