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Arugula and basil Calories
Vitamin K- and antioxidant-rich leafy herb blend
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Arugula and basil (25 g) has 7 calories. That works out to 27 calories per 100 g. It contains 0.9 g of carbs, 0.7 g of protein, 0.2 g of fat and 0.5 g of fiber. Its 82.5 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula and basil Nutrition Facts
Selected: 1 cup (chopped) · 25 g
7
KCAL / 25G
Carbs
0.9g
· 0% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 34% · Fat 22%
Arugula and basil nutrition facts table · 1 cup (chopped) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.5 mg | 0% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 0.7 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Arugula and basil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 25 g | 7 kcal |
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| 2 tablespoon (chopped) | 6 g | 2 kcal |
| 1 cup (whole) | 15 g | 4 kcal |
| 1 serving (small) | 30 g | 8 kcal |
| 2 cup (chopped) | 50 g | 14 kcal |
| 1 serving (medium) | 60 g | 16 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (large) | 100 g | 27 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Arugula and basil
Can you eat arugula and basil together?
Yes, arugula and basil work well together. Arugula brings a peppery bite, while basil adds a sweet, fragrant note; use both raw in salads, sandwiches, or a topping for pizza.
How do you use arugula and basil?
Use arugula and basil in salads, sandwiches, pasta, and savory toppings. Arugula holds up well as a fresh bed for grilled foods, while basil is best stirred into warm dishes just before serving so its aroma stays vivid.
How should you store arugula and basil?
Store arugula and basil unwashed and dry in the refrigerator, loosely wrapped in a paper towel inside a container. Basil can darken in a very cold spot, so keep it away from the coldest part of the fridge and wash the leaves just before use.
Are arugula and basil the same herb?
No. Arugula is a peppery leafy green, while basil is an aromatic herb with a sweeter, more fragrant flavor. They can be used together, but they are different plants and do not taste interchangeable.
Can you make pesto with arugula and basil?
Yes, blend arugula and basil with olive oil, garlic, nuts, and hard cheese for a peppery pesto. Use more basil for a softer, sweeter sauce, or more arugula for a sharper flavor.
Should arugula and basil be cooked?
They can be cooked, but prolonged heat dulls their flavor and softens the leaves. Stir arugula into hot pasta or soup at the end, and add basil after taking a dish off the heat.
Why does arugula and basil taste bitter or peppery?
Arugula naturally tastes peppery and can seem more bitter when its leaves are mature; basil is usually sweet and aromatic. Balance the sharpness with a mild dressing, creamy cheese, or tender salad greens.
Can you freeze arugula and basil?
Yes, but thawed arugula and basil lose their fresh texture, so frozen leaves are better for cooked dishes than salads. Chop them with a little olive oil and freeze in small portions to add to sauces, soups, or pasta.
How do you wash arugula and basil?
Rinse arugula and basil gently under cool running water to remove grit, then dry them thoroughly in a salad spinner or with a clean towel. Dry leaves keep their texture better and will not water down a dressing.
Can arugula and basil replace spinach in a salad?
Yes, arugula and basil can replace spinach in a salad, but the result will taste sharper and more aromatic. Use more arugula for leafy volume and add basil in smaller amounts so its fragrance does not dominate.
Arugula and basil Vitamins & Minerals
Vitamins
Vitamin K
82.5µg · 69% DV
Vitamin C
6mg · 7% DV
Folate
26µg · 7% DV
Vitamin A
43.5µg · 5% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.05mg · 6% DV
Calcium
45mg · 5% DV
Iron
0.55mg · 3% DV
Potassium ⭐
98mg · 3% DV
Sodium
5.5mg · 0% DV
Arugula and basil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula and basil
To burn the 7 calories in 1 cup (chopped) (25 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Arugula and basil?
Arugula and basil brings together two fresh leafy herbs: peppery, slightly bitter arugula and fragrant basil. The leaves are usually eaten raw, either whole or roughly torn, rather than treated as a cooked dish. Their bold aromas make a small handful go a long way.
Across the Mediterranean and beyond, you’ll find them in salads, sandwiches, pasta dishes and herb sauces; they also work well as a fresh topping for pizza or roasted vegetables. This is a low-calorie leafy mix with fibre and vitamin K, at 27 calories per 100 g. Pair it with tomato, lemon and a little olive oil, or add beans or cheese when you want a more substantial salad.
How Nutritious Is Arugula and basil?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Arugula and basil Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula and basil Contain Allergens?
No known major allergens
Which Diets Is Arugula and basil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula and basil Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.