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Arugula greens Calories
Low-calorie leafy green rich in vitamin K, nitrates, and antioxidants
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Arugula greens (20 g) has 5 calories. That works out to 25 calories per 100 g. It contains 0.7 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 21.7 µg of Vitamin K covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula greens Nutrition Facts
Selected: 1 cup (chopped) · 20 g
5
KCAL / 20G
Carbs
0.7g
· 0% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 35% · Fat 16%
Arugula greens nutrition facts table · 1 cup (chopped) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 5 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.5 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 Chopped Arugula greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 20 g | 5 kcal |
| 1 piece (whole) | 5 g | 1 kcal |
| 1 ounce (whole) | 28 g | 7 kcal |
| 1 serving (small) | 30 g | 8 kcal |
| 2 cup (chopped) | 40 g | 10 kcal |
| 1 serving (medium) | 50 g | 13 kcal |
| 10 piece (whole) | 50 g | 13 kcal |
| 1 serving (large) | 85 g | 21 kcal |
| 100 g | 100 g | 25 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Arugula greens
What do arugula greens taste like?
Arugula greens taste peppery, slightly bitter, and pleasantly sharp. Younger leaves are usually milder, while larger, mature leaves can have a stronger bite that stands out in salads and sandwiches.
Are arugula greens healthy to eat?
Yes, arugula greens are a nutritious leafy vegetable, with vitamin K and antioxidant plant compounds. Add them to meals as part of a varied diet rather than treating them as a remedy.
Can you eat arugula greens raw?
Yes, arugula greens are commonly eaten raw. Rinse the leaves under cool running water, dry them well, then add them to salads, sandwiches, or wraps for a peppery crunch.
How do you store arugula greens so they stay fresh?
Store arugula greens unwashed in the refrigerator, loosely wrapped in a paper towel inside a breathable or loosely closed container. Extra moisture makes the leaves wilt and spoil sooner.
Can you cook arugula greens?
Yes, arugula greens can be cooked, but they wilt quickly and lose some of their peppery bite. Stir them into pasta, soup, or a pan of cooked vegetables just before serving.
Can arugula greens be used to make pesto?
Yes, arugula greens make a flavorful pesto. Blend them with olive oil, garlic, cheese, and nuts or seeds; their peppery taste gives the sauce a sharper flavor than basil pesto.
What can you use instead of arugula greens?
Watercress is a close substitute for arugula greens because it also has a peppery bite. Baby spinach works when you want a milder leaf, though it will not give the dish the same sharp flavor.
Can you freeze arugula greens?
Yes, you can freeze arugula greens, but thawed leaves become limp and are not pleasant in fresh salads. Use frozen arugula in cooked dishes such as soups, sauces, or pasta instead.
Are the stems of arugula greens edible?
Yes, the stems of arugula greens are edible. Tender stems can be chopped and added with the leaves; if a stem is especially thick or tough, remove it for a softer salad.
How can you make arugula greens taste less peppery?
Pair arugula greens with creamy, rich, or mildly sweet ingredients to soften their peppery bite. Mixing them with mild lettuce or adding avocado, cheese, or roasted vegetables also balances their sharpness.
Arugula greens Vitamins & Minerals
Vitamins
Vitamin K
21.72µg · 18% DV
Folate
19.4µg · 5% DV
Vitamin C
3mg · 3% DV
Vitamin A
23.8µg · 3% DV
Minerals
Calcium
32mg · 3% DV
Manganese
0.06mg · 3% DV
Magnesium
9.4mg · 2% DV
Potassium ⭐
74mg · 2% DV
Sodium
5.4mg · 0% DV
Arugula greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula greens
To burn the 5 calories in 1 cup (chopped) (20 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 greens?
Arugula greens are the tender leaves of a peppery salad green, also known as rocket in many places. A familiar part of Mediterranean cooking, they are usually eaten raw in salads, tucked into sandwiches, or added to dishes just before serving so their fresh, mustard-like bite remains noticeable. The leaves pair especially well with tomatoes, citrus, olive oil, grilled fish and roasted vegetables.
Young leaves are mild and soft, while larger ones can taste more assertive. Arugula greens are low in calories and provide vitamin K and fibre. For a lighter meal, use them as the base of a salad or add a handful to a sandwich; a squeeze of lemon and a little olive oil make a simple dressing.
How Nutritious Is Arugula greens?
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 greens 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 greens Contain Allergens?
No known major allergens
Which Diets Is Arugula greens 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 greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.