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A rustic golden-brown loaf of bread, sliced to show a soft crumb dotted with small green pieces of arugula.

Arugula bread Calories

Bread with arugula, rich in fiber and vitamins

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

230kcal

GI

65medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

3.7g

Quick answer

1 slice (medium) of Arugula bread (40 g) has 92 calories. That works out to 230 calories per 100 g. It contains 16.4 g of carbs, 2.9 g of protein, 1.3 g of fat and 1.5 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Arugula bread Nutrition Facts

Selected: 1 slice (medium) · 40 g

92

KCAL / 40G

Carbs

16.4g

· 6% DV

Protein

2.9g

· 6% DV

Fat

1.3g

· 2% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 13% · Fat 13%

Arugula bread nutrition facts table · 1 slice (medium) (40 g)

NutrientAmount% DV
Calories92 kcal
Total fat1.3 g2%
Saturated fat0.28 g1%
Trans fat0 g
Sodium156 mg7%
Total carbohydrate16.4 g6%
Fiber1.5 g5%
Protein2.9 g6%

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 Slice of Arugula bread?

ServingAmountCalories
1 slice (medium)40 g92 kcal
1 slice (thin)25 g58 kcal
1 slice (thick)60 g138 kcal
2 slice (double)80 g184 kcal
100 g100 g230 kcal
1 serving (medium)100 g230 kcal
1 piece (small)120 g276 kcal
1 serving (large)150 g345 kcal
1 serving (extra large)200 g460 kcal
1 piece (large)250 g575 kcal

Calculated from 230 calories per 100 g.

Frequently Asked Questions About Arugula bread

How do you make arugula bread?

Arugula bread is made by folding chopped arugula into bread dough before baking. Wash and thoroughly dry the leaves, chop them finely, and add them near the end of kneading so they distribute evenly without adding excess moisture.

What is arugula bread?

Arugula bread is bread made with arugula leaves mixed into the dough. Recipes usually combine the greens with a basic flour, water, yeast, and salt dough; some versions also include olive oil, cheese, or garlic.

Can you bake arugula into bread?

Yes, arugula can be baked into bread. Finely chopped fresh leaves work well mixed into the dough, while briefly sautéing them first gives a milder flavor; cool sautéed arugula before adding it so it does not interfere with the dough.

What does arugula bread taste like?

Arugula bread tastes savory, herbal, and mildly peppery. The greens become less sharp during baking, while adding a large amount makes their flavor more noticeable; cheese or olive oil can soften the peppery taste.

Why is my arugula bread dense?

Arugula bread can turn dense if the dough contains too much moisture from wet leaves or too much chopped greens. Dry the arugula well, keep the amount moderate, and let the dough rise until visibly expanded before baking.

Should arugula be cooked before adding it to arugula bread?

No, arugula does not need to be cooked before going into arugula bread. Add it raw, finely chopped and well dried for a brighter flavor, or sauté it briefly and let it cool first for a milder, softer result.

What goes well with arugula bread?

Arugula bread pairs well with goat cheese, tomato, eggs, and olive oil. Serve it toasted with a savory breakfast, alongside soup, or as the base for an open-faced sandwich.

Can you freeze arugula bread?

Yes, arugula bread freezes well. Let it cool completely, slice it, and seal the slices in a freezer-safe bag; toast slices straight from frozen or thaw only what you plan to eat.

How long does arugula bread stay fresh?

Arugula bread is best kept in a sealed bag or bread box at room temperature and eaten within a few days. Cool it completely before storing, since trapped warmth and moisture can make it stale or moldy sooner.

Can you use arugula pesto to make arugula bread?

Yes, arugula pesto can flavor arugula bread, but reduce other wet ingredients slightly because pesto adds moisture and oil. Mix it into the dough gradually, or swirl a small amount through the shaped loaf before baking.

Arugula bread Vitamins & Minerals

Vitamins

Vitamin K

18µg · 15% DV

B1

0.05mg · 4% DV

Folate

14µg · 4% DV

Biotin

1µg · 3% DV

Minerals

Sodium

156mg · 7% DV

Selenium

2.4µg · 4% DV

Manganese

0.09mg · 4% DV

Copper

0.04mg · 4% DV

Potassium ⭐

48mg · 1% DV

Arugula bread Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Arugula bread

To burn the 92 calories in 1 slice (medium) (40 g):

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

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 bread?

Arugula bread is bread made with arugula—also called rocket—mixed into the dough or incorporated into the loaf. It is not tied to one standard regional recipe, so the bread may be made with different doughs and have a soft or more substantial crumb. The leaves lend it a fresh, gently peppery, savoury note that makes it distinctive without needing much added seasoning.

Where arugula is commonly eaten, the loaf works well at breakfast, alongside soup, or sliced for sandwiches; it can also be served with cheese and fresh vegetables. Its nutrition is led by carbohydrates, with some fibre and a modest amount of protein. For a lighter topping, try tomato, cucumber or a thin spread of soft cheese, which lets the green flavour come through.

How Nutritious Is Arugula bread?

Nutrient density

Medium

40/ 100

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

46/ 100

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 bread Processed?

NOVA 3

Processed

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 bread Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Arugula bread Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Arugula bread Fat Profile

SATURATED

0.28g

MONOUNSATURATED

0.48g

POLYUNSATURATED

0.44g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.