Spinach vs Arugula
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Spinach: 100g (100g) | Arugula: 100g (100g)
23
Spinach
25
Arugula
2.86g
Spinach
2.58g
Arugula
3.63g
Spinach
3.65g
Arugula
0.39g
Spinach
0.66g
Arugula
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
50%
Spinach
41%
Arugula
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| Nutrient | Spinach | Arugula |
|---|---|---|
| Calories | 23 | 25 |
| Protein | 2.9g | 2.6g |
| Carbs | 3.6g | 3.7g |
| Fat | 0.4g | 0.7g |
| Fiber | 2.2g | 1.6g |
| Sugar | 0.42g | 2.05g |
| Sodium | 79mg | 27mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.06g | 0.09g |
| Potassium | 558mg | 369mg |
| Vitamin A | 469mcg | 119mcg |
| Vitamin C | 28.1mg | 15mg |
| Calcium | 99mg | 160mg |
| Iron | 2.71mg | 1.46mg |
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 Spinach or Arugula better for weight loss?
For weight loss, Spinach is the better choice. Spinach has 23 calories and 2.86g 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, Spinach or Arugula?
Spinach has more protein per serving. Spinach provides 2.86g and Arugula provides 2.58g of protein.
Can I eat both spinach and arugula together?
Yes! Combining spinach and arugula gives you 48 calories and 5.4399999999999995g protein. This combination can work well as part of a balanced meal.