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Dill and arugula Calories
Leafy herb blend rich in vitamin K and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Dill and arugula (30 g) has 10 calories. That works out to 34 calories per 100 g. It contains 1.6 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dill and arugula Nutrition Facts
Selected: 1 cup (chopped) · 30 g
10
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 31% · Fat 15%
Dill and arugula nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.9 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 Dill and arugula?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 10 kcal |
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| 2 tablespoon (chopped) | 6 g | 2 kcal |
| ½ cup (chopped) | 15 g | 5 kcal |
| 1 serving (small) | 40 g | 14 kcal |
| 2 cup (chopped) | 60 g | 20 kcal |
| 1 serving (medium) | 75 g | 26 kcal |
| 100 g | 100 g | 34 kcal |
| 1 serving (large) | 120 g | 41 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Dill and arugula
How do you use dill and arugula in a salad?
Use dill and arugula together in a fresh salad: tear the arugula, chop the dill, and dress them just before serving. Lemon and olive oil complement both herbs without hiding arugula’s peppery flavor.
How should you store dill and arugula?
Keep dill and arugula dry and refrigerated, loosely wrapped in a paper towel inside a container or bag. Moisture encourages wilting and spoilage, so wash the leaves only when you are ready to use them.
Can you cook dill and arugula together?
Yes, but add them near the end of cooking. Heat quickly wilts arugula and dulls dill’s fresh aroma, so stir the arugula into a hot dish briefly and add chopped dill after taking it off the heat.
Can dill and arugula be used in pesto?
Yes, dill and arugula can make a flavorful pesto. Blend them with olive oil, garlic, nuts or seeds, and cheese if you like; use more arugula for pepperiness and more dill for a brighter, herbal flavor.
What foods pair well with dill and arugula?
Dill and arugula pair well with eggs, potatoes, fish, and creamy yogurt-based sauces. Their fresh, peppery flavors also work in sandwiches and grain bowls, where a mild dressing helps keep the herbs from overpowering the other ingredients.
Can you freeze dill and arugula?
Yes, you can freeze dill and arugula, but they will lose their crisp texture when thawed. Wash and dry them thoroughly, chop them, and freeze for use straight from the freezer in soups, sauces, or other cooked dishes.
Why does arugula taste peppery, and can dill mellow it?
Arugula’s peppery bite comes from naturally occurring pungent compounds in the leaves. Dill can soften the overall impression with its fresh, mild aroma, but it will not remove the peppery taste; lemon or a creamy dressing can balance it further.
Should you add dill and arugula to eggs before or after cooking?
Add arugula to eggs near the end of cooking so it wilts without becoming limp. Stir in dill after the eggs come off the heat to preserve its aroma; both herbs work well in omelets and scrambled eggs.
Are dill and arugula safe to eat raw?
Yes, dill and arugula are commonly eaten raw in salads, sandwiches, and garnishes. Rinse the leaves thoroughly under running water to remove soil, dry them well, and discard any leaves that are spoiled or slimy.
Do dill and arugula help with weight loss?
Dill and arugula can add fresh flavor and bulk to meals, which may help make a plate more satisfying. They do not cause weight loss on their own, but they can be useful additions to meals built around vegetables and other filling foods.
Dill and arugula Vitamins & Minerals
Vitamins
Vitamin K
54µg · 45% DV
Vitamin C
12mg · 13% DV
Vitamin A
75µg · 8% DV
Folate
30µg · 8% DV
Minerals
Manganese
0.2mg · 9% DV
Iron
1.23mg · 7% DV
Copper
0.06mg · 7% DV
Calcium
51mg · 5% DV
Potassium ⭐
153mg · 5% DV
Sodium
14mg · 1% DV
Dill and arugula Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill and arugula
To burn the 10 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 Dill and arugula?
Dill and arugula bring together two fresh leafy herbs: dill has a fragrant, gently sweet note, while arugula tastes peppery and slightly bitter. They’re often chopped into salads, tucked into sandwiches, or served alongside eggs, fish and other savoury dishes. The pairing is at home in Mediterranean-style cooking, but works just as easily in everyday meals around the world.
This leafy mix provides fibre and vitamin K, with little fat. Add it to a salad with lemon and olive oil, or stir it through warm food just before serving so the leaves keep their fresh flavour and texture.
How Nutritious Is Dill and arugula?
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 Dill and arugula 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 Dill and arugula Contain Allergens?
No known major allergens
Which Diets Is Dill and arugula 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
Dill and arugula Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 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.