Arugula vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Arugula and spinach are both ultra-low-calorie greens at 25 and 23 calories per 100g respectively. Spinach wins on protein (2.86g vs 2.58g) and fiber (2.2g vs 1.6g), giving it a slight nutritional edge. Spinach is also richer in iron and folate, while arugula brings a peppery kick and more vitamin K.
Pro tip
Use spinach as your base green for maximum protein and fiber per bite. Mix in arugula when you want a bolder, peppery flavor without adding meaningful calories.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Arugula: 100g (100g) | Spinach: 100g (100g)
25
Arugula
23
Spinach
2.58g
Arugula
2.86g
Spinach
3.65g
Arugula
3.63g
Spinach
0.66g
Arugula
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
50%
Spinach
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| Nutrient | Arugula | Spinach |
|---|---|---|
| Calories | 25 | 23 |
| Protein | 2.6g | 2.9g |
| Carbs | 3.7g | 3.6g |
| Fat | 0.7g | 0.4g |
| Fiber | 1.6g | 2.2g |
| Sugar | 2.05g | 0.42g |
| Sodium | 27mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.06g |
| Potassium | 369mg | 558mg |
| Vitamin A | 119mcg | 469mcg |
| Vitamin C | 15mg | 28.1mg |
| Calcium | 160mg | 99mg |
| Iron | 1.46mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 0.3g more than Arugula.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Spinach?
Spinach has more protein per serving. Arugula provides 2.58g and Spinach provides 2.86g of protein.
Can I eat both arugula and spinach together?
Yes! Combining arugula and spinach gives you 48 calories and 5.4399999999999995g protein. This combination can work well as part of a balanced meal.