Arugula vs Lettuce, cos or romaine
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Lettuce, cos or romaine
Best for muscle gain
Arugula
Best for low-carb
Lettuce, cos or romaine
Macro Comparison
Arugula: 100g (100g) | Lettuce, cos or romaine: 100g (100g)
25
Arugula
17
Lettuce, cos or romaine
2.58g
Arugula
1.23g
Lettuce, cos or romaine
3.65g
Arugula
3.29g
Lettuce, cos or romaine
0.66g
Arugula
0.3g
Lettuce, cos or romaine
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
29%
Lettuce, cos or romaine
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Take the free quizPer 100g Comparison
| Nutrient | Arugula | Lettuce, cos or romaine |
|---|---|---|
| Calories | 25 | 17 |
| Protein | 2.6g | 1.2g |
| Carbs | 3.7g | 3.3g |
| Fat | 0.7g | 0.3g |
| Fiber | 1.6g | 2.1g |
| Sugar | 2.05g | 1.19g |
| Sodium | 27mg | 8mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.04g |
| Potassium | 369mg | 247mg |
| Vitamin A | 119mcg | 436mcg |
| Vitamin C | 15mg | 4mg |
| Calcium | 160mg | 33mg |
| Iron | 1.46mg | 0.97mg |
Which Should You Choose?
For weight loss
Choose Lettuce, cos or romaine. With 17 calories and 1.23g 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 — 1.4g more than Lettuce, cos or romaine.
For low-carb diets
Choose Lettuce, cos or romaine with 3.29g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Lettuce, cos or romaine better for weight loss?
For weight loss, Lettuce, cos or romaine is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Lettuce, cos or romaine has 17 calories and 1.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Lettuce, cos or romaine?
Arugula has more protein per serving. Arugula provides 2.58g and Lettuce, cos or romaine provides 1.23g of protein.
Can I eat both arugula and lettuce, cos or romaine together?
Yes! Combining arugula and lettuce, cos or romaine gives you 42 calories and 3.81g protein. This combination can work well as part of a balanced meal.