Kale 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
Kale
Best for low-carb
Arugula
Macro Comparison
Kale: 100g (100g) | Arugula: 100g (100g)
35
Kale
25
Arugula
2.92g
Kale
2.58g
Arugula
4.42g
Kale
3.65g
Arugula
1.49g
Kale
0.66g
Arugula
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Kale
41%
Arugula
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| Nutrient | Kale | Arugula |
|---|---|---|
| Calories | 35 | 25 |
| Protein | 2.9g | 2.6g |
| Carbs | 4.4g | 3.7g |
| Fat | 1.5g | 0.7g |
| Fiber | 4.1g | 1.6g |
| Sugar | 0.99g | 2.05g |
| Sodium | 53mg | 27mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.18g | 0.09g |
| Potassium | 348mg | 369mg |
| Vitamin A | 241mcg | 119mcg |
| Vitamin C | 93.4mg | 15mg |
| Calcium | 254mg | 160mg |
| Iron | 1.6mg | 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 Kale. Kale delivers 2.92g protein per serving — 0.3g more than Arugula.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Kale or Arugula better for weight loss?
For weight loss, Arugula is the better choice. Kale has 35 calories and 2.92g 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, Kale or Arugula?
Kale has more protein per serving. Kale provides 2.92g and Arugula provides 2.58g of protein.
Can I eat both kale and arugula together?
Yes! Combining kale and arugula gives you 60 calories and 5.5g protein. This combination can work well as part of a balanced meal.