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Arugula, mint and parsley Calories
A very low-calorie fresh herb blend rich in vitamin K, vitamin C and antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Arugula, mint and parsley (30 g) has 11 calories. That works out to 35 calories per 100 g. It contains 2 g of carbs, 0.8 g of protein, 0.2 g of fat and 1 g of fiber. Its 231 µg of Vitamin K covers 193% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula, mint and parsley Nutrition Facts
Selected: 1 cup (chopped) · 30 g
11
KCAL / 30G
Carbs
2g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 25% · Fat 13%
Arugula, mint and parsley nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 0.8 g | 2% |
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, mint and parsley?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 11 kcal |
| 1 teaspoon (chopped) | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| ½ cup (chopped) | 15 g | 5 kcal |
| 1 serving (small) | 15 g | 5 kcal |
| 1 serving (medium) | 30 g | 11 kcal |
| 1 serving (large) | 50 g | 18 kcal |
| 1 piece (whole) | 50 g | 18 kcal |
| 2 cup (chopped) | 60 g | 21 kcal |
| 100 g | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Arugula, mint and parsley
How do you make a salad with arugula, mint and parsley?
Wash and thoroughly dry the arugula, mint and parsley, then roughly chop them and toss with lemon juice and olive oil. Add the dressing just before serving so the leaves stay crisp and the herbs keep their fresh aroma.
How do you keep arugula, mint and parsley fresh?
Store arugula, mint and parsley in the refrigerator after washing and drying them completely. Line a container with a paper towel, add the leaves, and cover loosely; excess moisture makes this delicate mix wilt and spoil faster.
Can you freeze arugula, mint and parsley?
Yes, arugula, mint and parsley can be frozen, but thawed leaves lose their crisp texture. Chop the washed, dried herbs and freeze them for soups, sauces or cooked dishes rather than using them in a fresh salad.
How do you wash arugula, mint and parsley to remove grit?
Separate the leaves and swish arugula, mint and parsley in a large bowl of cold water so grit can sink to the bottom. Lift the leaves out, repeat if the water is dirty, then dry them well before storing or serving.
Can you eat arugula, mint and parsley raw?
Yes, arugula, mint and parsley are commonly eaten raw in salads, sandwiches and wraps. Wash them thoroughly first, since the leaves can hold soil, and dry them before adding dressing so it clings rather than diluting.
What dishes go well with arugula, mint and parsley?
Arugula, mint and parsley pair well with grilled fish, roasted vegetables, beans, eggs and grain bowls. Their peppery, cool and fresh flavors brighten rich or lemony dishes; add the mixture near serving time to preserve its texture.
How can you make arugula, mint and parsley taste less bitter?
Balance the peppery bitterness of arugula, mint and parsley with lemon juice, olive oil, a little honey or a creamy dressing. Choose young arugula leaves for a milder taste, and add the dressing shortly before serving.
Can you cook with arugula, mint and parsley?
Yes, you can cook with arugula, mint and parsley, but their fresh flavors fade with prolonged heat. Stir them into soups, pasta or stews near the end of cooking; arugula can also be briefly wilted in a pan.
Are the stems of arugula, mint and parsley edible?
Yes, the tender stems of arugula, mint and parsley are edible and can be finely chopped into salads, sauces or soups. Remove any woody or tough stems, especially from older parsley, for a more pleasant texture.
Can arugula, mint and parsley affect warfarin?
Yes, these greens contain vitamin K, which can affect how warfarin works if your intake changes substantially. People taking warfarin should keep their intake consistent and ask their clinician before making a major change to how often they eat them.
Arugula, mint and parsley Vitamins & Minerals
Vitamins
Vitamin K
231µg · 193% DV
Vitamin C
18mg · 20% DV
Folate
45µg · 11% DV
Vitamin A
87µg · 10% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.15mg · 7% DV
Calcium
63mg · 6% DV
Potassium ⭐
156mg · 5% DV
Sodium
29mg · 1% DV
Arugula, mint and parsley Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula, mint and parsley
To burn the 11 calories in 1 cup (chopped) (30 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, mint and parsley?
Arugula, mint and parsley bring together peppery, cool and fresh herbal flavours. This is a fresh herb combination rather than a single traditional dish; the leaves are usually chopped into salads or served whole as a bright side. In Mediterranean cooking, arugula often accompanies grilled fish, while parsley and mint add freshness to salads, grain dishes and dips. The mix also works well scattered over roasted vegetables or folded into a simple green salad.
It is light in calories and contributes fibre, vitamin K, vitamin C and antioxidant compounds. Use it raw for the best contrast in texture and flavour, adding it just before serving so the leaves stay lively. Lemon and a modest drizzle of olive oil make an easy dressing without weighing down the herbs.
How Nutritious Is Arugula, mint and parsley?
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, mint and parsley 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, mint and parsley Contain Allergens?
No known major allergens
Which Diets Is Arugula, mint and parsley 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, mint and parsley Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.