Avocados vs Arugula
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
Avocados: 100g (100g) | Arugula: 100g (100g)
167
Avocados
25
Arugula
1.96g
Avocados
2.58g
Arugula
8.64g
Avocados
3.65g
Arugula
15.4g
Avocados
0.66g
Arugula
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
5%
Avocados
41%
Arugula
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| Nutrient | Avocados | Arugula |
|---|---|---|
| Calories | 167 | 25 |
| Protein | 2g | 2.6g |
| Carbs | 8.6g | 3.7g |
| Fat | 15.4g | 0.7g |
| Fiber | 6.8g | 1.6g |
| Sugar | 0.3g | 2.05g |
| Sodium | 8mg | 27mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 2.13g | 0.09g |
| Potassium | 507mg | 369mg |
| Vitamin A | 7mcg | 119mcg |
| Vitamin C | 8.8mg | 15mg |
| Calcium | 13mg | 160mg |
| Iron | 0.61mg | 1.46mg |
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 — 0.6g more than Avocados.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Avocados or Arugula better for weight loss?
For weight loss, Arugula is the better choice. Avocados has 167 calories and 1.96g protein per serving, while Arugula has 25 calories and 2.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Avocados or Arugula?
Arugula has more protein per serving. Avocados provides 1.96g and Arugula provides 2.58g of protein.
Can I eat both avocados and arugula together?
Yes! Combining avocados and arugula gives you 192 calories and 4.54g protein. This combination can work well as part of a balanced meal.