Arugula vs Okra
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Arugula
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Okra: 100g (100g)
25
Arugula
33
Okra
2.58g
Arugula
1.93g
Okra
3.65g
Arugula
7.45g
Okra
0.66g
Arugula
0.19g
Okra
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
23%
Okra
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| Nutrient | Arugula | Okra |
|---|---|---|
| Calories | 25 | 33 |
| Protein | 2.6g | 1.9g |
| Carbs | 3.7g | 7.5g |
| Fat | 0.7g | 0.2g |
| Fiber | 1.6g | 3.2g |
| Sugar | 2.05g | 1.48g |
| Sodium | 27mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.03g |
| Potassium | 369mg | 299mg |
| Vitamin A | 119mcg | 36mcg |
| Vitamin C | 15mg | 23mg |
| Calcium | 160mg | 82mg |
| Iron | 1.46mg | 0.62mg |
Which Should You Choose?
For weight loss
Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Arugula. Arugula delivers 2.58g protein per serving — 0.7g more than Okra.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Okra better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Okra has 33 calories and 1.93g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Okra?
Arugula has more protein per serving. Arugula provides 2.58g and Okra provides 1.93g of protein.
Can I eat both arugula and okra together?
Yes! Combining arugula and okra gives you 58 calories and 4.51g protein. This combination can work well as part of a balanced meal.