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Arugula and Lettuce Calories
Rich in vitamins and minerals, low calorie, commonly used in salads
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Arugula and Lettuce (40 g) has 7 calories. That works out to 18 calories per 100 g. It contains 0.9 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula and Lettuce Nutrition Facts
Selected: 1 cup (medium) · 40 g
7
KCAL / 40G
Carbs
0.9g
· 0% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 38% · Fat 13%
Arugula and Lettuce nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.6 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 Arugula and Lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 7 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 piece (medium) | 30 g | 5 kcal |
| 1 serving (medium) | 50 g | 9 kcal |
| 2 cup (large) | 80 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (large) | 100 g | 18 kcal |
| 1 pack (medium) | 125 g | 23 kcal |
| 1 bottle (jumbo) | 150 g | 27 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Arugula and Lettuce
What is the difference between arugula and lettuce?
Arugula and lettuce are different leafy vegetables: arugula has a peppery, often slightly bitter flavor, while lettuce is usually milder and crisper. Their textures and tastes complement each other, so they are often combined in salads.
Can you eat arugula and lettuce together?
Yes, arugula and lettuce can be eaten together. Lettuce softens arugula’s peppery bite, making the mix useful in salads, wraps, and sandwiches. Wash and dry the leaves well, then add dressing just before serving to keep them crisp.
How do you keep arugula and lettuce crisp in a salad?
Dry arugula and lettuce thoroughly after washing and add the dressing only just before serving. Excess water and early dressing make the leaves limp. If preparing ahead, keep the dry leaves and dressing in separate containers in the refrigerator.
Should you wash arugula and lettuce before storing them?
It is usually better to store arugula and lettuce unwashed, because lingering moisture can make the leaves spoil faster. Remove damaged leaves and refrigerate the rest; wash and dry them shortly before eating. If you wash them ahead, dry them completely.
Can you freeze arugula and lettuce?
You can freeze arugula and lettuce, but they will lose their crisp texture as they thaw, so they will not work well in fresh salads. Frozen leaves are better added directly to cooked dishes such as soups, pasta, or sauces.
What dressing goes well with arugula and lettuce?
A simple lemon-and-olive-oil dressing goes well with arugula and lettuce because it complements the peppery leaves without overpowering the mild lettuce. A light vinaigrette also works; toss the leaves with dressing shortly before serving.
Can arugula replace lettuce in a sandwich?
Yes, arugula can replace lettuce in a sandwich, but it gives the filling a more peppery, pronounced flavor. Use a smaller amount if you want a milder taste, or combine arugula with lettuce for both bite and crunch.
Why does arugula make lettuce salad taste peppery?
Arugula contains naturally pungent flavor compounds that give it a peppery taste, even when mixed with mild lettuce. Choose younger-looking, tender leaves for a gentler flavor, or use more lettuce to balance the arugula.
How can you tell if arugula and lettuce have gone bad?
Discard arugula and lettuce if the leaves feel slimy, smell unpleasant, or have widespread dark, mushy patches. A few wilted leaves can be removed if the rest are still fresh-smelling and firm, but do not eat leaves showing signs of rot.
Can you add arugula and lettuce to hot dishes?
Yes, arugula and lettuce can be added to hot dishes, but both wilt quickly. Stir arugula into pasta or soup just before serving; add lettuce at the end of cooking or use it as a fresh topping to retain more texture.
Arugula and Lettuce Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Folate
38.8µg · 10% DV
Vitamin C
6mg · 7% DV
Vitamin A
48µg · 5% DV
Minerals
Manganese
0.12mg · 5% DV
Calcium
36mg · 4% DV
Potassium ⭐
104mg · 3% DV
Iron
0.44mg · 2% DV
Sodium
11mg · 0% DV
Arugula and Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula and Lettuce
To burn the 7 calories in 1 cup (medium) (40 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 Lettuce?
Arugula and Lettuce brings together two leafy greens commonly served raw. Lettuce has tender, mild leaves, while arugula is more peppery and pleasantly sharp. Wash and tear or slice them for a simple salad, or add them to sandwiches, wraps and bowls with other vegetables.
In many places, this combination is an easy side for lunch or dinner; arugula is also used as a fresh topping for flatbreads and cooked dishes. It is a light choice, with just 18 calories per 100 g, and works well with a lemony dressing, tomatoes or beans. For a more filling meal, pair the greens with a source of protein and keep rich dressings modest.
How Nutritious Is Arugula and Lettuce?
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 Lettuce 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 Lettuce Contain Allergens?
No known major allergens
Which Diets Is Arugula and Lettuce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arugula and Lettuce Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.