1 cup (medium) of Green leaf (e.g. arugula or lettuce) (30 g) has 5 calories. That works out to 18 calories per 100 g. It contains 0.8 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green leaf (e.g. arugula or lettuce)?

Green leaf (e.g. arugula or lettuce) is a broad name for fresh leafy vegetables often eaten raw. Arugula has narrow, deeply cut leaves, while lettuce varieties range from crisp and mild to tender and softly crinkled. Both are common in salads and as a fresh addition to everyday meals around the world.

Arugula brings a peppery, slightly sharp bite; lettuce is usually mild, cool and crunchy. Use either in sandwiches, wraps or a simple side salad, adding arugula to pizza or serving it alongside grilled food if you like its stronger flavour. These leaves are mostly water and provide fibre while being low in calories: a 100-gram portion has 18 calories. Wash and dry them well just before serving; pair with beans, grains or a little cheese for a more substantial meal.

Green leaf (e.g. arugula or lettuce) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.7g

· 1% DV

Protein

1.8g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 52% · Protein 35% · Fat 13%

Green leaf (e.g. arugula or lettuce) Vitamins & Minerals

Vitamins

Vitamin K

140µg · 117% DV

Vitamin A

370µg · 41% DV

Folate

97µg · 24% DV

Vitamin C

15mg · 17% DV

Minerals

Calcium

77mg · 8% DV

Potassium ⭐

237mg · 7% DV

Iron

1mg · 6% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Green leaf (e.g. arugula or lettuce)?

Nutrient density

Very high

90/ 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

49/ 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.

Green leaf (e.g. arugula or lettuce) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Green leaf (e.g. arugula or lettuce)

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green leaf (e.g. arugula or 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 Green leaf (e.g. arugula or lettuce) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green leaf (e.g. arugula or 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

✓ Suitable

Low FODMAP

— Not suitable

Green leaf (e.g. arugula or lettuce) Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Green leaf (e.g. arugula or lettuce)

🥗vs🍅

Green leaf (e.g. arugula or lettuce) vs TomatoSame calories per 100 g

→🥗vs🥗

Green leaf (e.g. arugula or lettuce) vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Green leaf (e.g. arugula or lettuce) vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Green leaf (e.g. arugula or lettuce) vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Green leaf (e.g. arugula or lettuce)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green leaf (e.g. arugula or lettuce)

How do you keep green leaves such as arugula or lettuce fresh?

Keep green leaves dry in the refrigerator, loosely wrapped or in a container with a paper towel to absorb moisture. Remove damaged leaves, and wait to wash the rest until just before using them.

Should you wash green leaves such as arugula or lettuce before eating them?

Yes, rinse green leaves under clean running water before eating, even if they look clean. Separate the leaves so you can remove grit trapped between them, then dry them thoroughly.

How can you tell if green leaves such as arugula or lettuce have gone bad?

Spoiled green leaves are often slimy, badly discolored, mushy, or unpleasant-smelling. Discard leaves with those signs rather than trying to rinse or revive them; slight wilting alone does not necessarily mean they are spoiled.

What is the difference between arugula and lettuce?

Arugula has a distinctive peppery, sometimes bitter taste and deeply divided leaves; lettuce is generally milder, with broader leaves and a crisp texture. Arugula adds a sharp flavor to salads, while lettuce provides a gentler, crunchy base.

Can you eat green leaves such as arugula or lettuce raw?

Yes, both arugula and lettuce are commonly eaten raw in salads, sandwiches, and wraps. Rinse the leaves under running water and dry them first; discard any that are slimy or spoiled.

Can you cook green leaves such as arugula or lettuce?

Yes, green leaves can be cooked, though they soften quickly. Add arugula near the end of cooking for a peppery finish; lettuce can be stirred into soups or briefly sautéed.

Can you freeze green leaves such as arugula or lettuce?

Yes, but frozen green leaves lose their crisp texture when thawed, so they are poor choices for salads. Use them from frozen in cooked dishes such as soups, sauces, or stews.

How do you make wilted green leaves such as arugula or lettuce crisp again?

A brief soak in cold water can help mildly wilted green leaves perk up. Dry them well afterward. This will not make slimy or spoiled leaves safe to eat, so discard those.

Why do green leaves such as arugula or lettuce make salad soggy?

Wet leaves and dressing can make a salad soggy. Dry green leaves thoroughly after washing, and add dressing shortly before serving; storing dressed salad for a long time also softens the leaves.

Can you eat the outer leaves of lettuce or the stems of arugula?

Yes, outer lettuce leaves and arugula stems are edible if they are fresh and clean. The outer leaves may be tougher, while larger arugula stems can taste stronger; remove any damaged parts before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026