Arugula Nutrition Facts
25 calories per 100g serving
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Arugula is a peppery, nutrient-dense green with just 25 calories per 100g, making it practically free food from a calorie standpoint. It delivers a surprising 2.6g of protein for a leafy green, along with vitamin K, folate, and cancer-fighting glucosinolates.
Protein
2.58g
41% of calories
Carbs
3.65g
58% of calories
Fat
0.66g
24% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 25 kcal |
| Protein | 2.58g |
| Total Carbohydrates | 3.65g |
| Total Fat | 0.66g |
| Dietary Fiber | 1.6g |
| Sugars | 2.05g |
| Saturated Fat | 0.09g |
| Cholesterol | 0mg |
| Sodium | 27mg |
| Potassium | 369mg |
| Vitamin A | 119mcg |
| Vitamin C | 15mg |
| Calcium | 160mg |
| Iron | 1.46mg |
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Weight Loss
At 25 calories per 100g, arugula is about as low-calorie as food gets. Use it as your salad base instead of iceberg for far more flavor and nutrients without adding meaningful calories.
Muscle Gain
Arugula won't contribute much to your macro targets on its own, but it's a nutrient-dense base that makes protein-heavy meals more palatable. Pile it under steak, chicken, or salmon for micronutrient support.
Maintenance
Arugula is an effortless way to add volume, flavor, and micronutrients to any meal. Toss it into sandwiches, top pizzas after baking, or use it as a bed for grains and proteins.
Meal Ideas with Arugula
Did you know?
Ancient Romans considered arugula an aphrodisiac, and it was often grown around statues of Priapus, the god of fertility. It was even banned from monastery gardens during the Middle Ages for this racy reputation.
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Take the free quizCommon Questions About Arugula
How many calories are in Arugula?
Arugula contains 25 calories per 100g serving. It provides 2.58g of protein, 3.65g of carbs, and 0.66g of fat.
Is Arugula good for weight loss?
At 25 calories per 100g, arugula is about as low-calorie as food gets. Use it as your salad base instead of iceberg for far more flavor and nutrients without adding meaningful calories.
What pairs well with Arugula?
Great pairings include: Arugula salad with grilled chicken, shaved parmesan, and balsamic vinaigrette, Arugula and prosciutto flatbread pizza with mozzarella, Arugula pesto pasta with cherry tomatoes and pine nuts. These combinations provide a balanced mix of macronutrients.