How many calories are in arugula?

25 calories per 100g, so a 20g cup is 5 calories and a two-cup side salad is 10. Spinach is 23 calories per 100g and romaine lettuce 17, close enough that the dressing decides the total, not the leaf.

Is arugula the same as rocket?

Same plant, three names: rocket in Britain and Australia, rucola in Italy, arugula in the United States. Baby arugula is the same leaf picked young, milder and less peppery, and it wilts faster once dressed.

How much calcium is in arugula?

160mg per 100g, more than spinach's 99mg and bok choy's 105mg, and low enough in oxalate that more of it is absorbed than spinach's is. A 20g cup is 32mg, so it adds up only if arugula is a habit rather than a garnish.

Is arugula keto-friendly?

Yes. 2.1g of net carbs per 100g once 1.6g of fiber comes off, and a normal 40g salad portion is under a gram. What lands on top is the risk: candied nuts and balsamic glaze both bring more sugar than the leaves ever will.

Why is my arugula so bitter?

It bolted, or it is simply old. Arugula sharpens as the plant matures and turns fierce once it flowers, which happens fast in heat. Fat blunts the bite, which is the whole reason arugula lives under olive oil and shaved parmesan.

Arugula vs spinach: which is better in a salad?

Arugula for flavour, spinach for minerals: 2.7mg of iron per 100g against arugula's 1.5mg, and 469mcg of vitamin A against 119mcg. Arugula answers with calcium, 160mg per 100g against 99mg, and a sturdier leaf that does not collapse the moment dressing hits it.

Can you cook arugula?

Yes, and it changes character completely. Thirty seconds of heat kills the pepper and leaves something close to a mild spinach, which is why it works stirred through pasta off the heat. Add it last, because it wilts in the time it takes to plate.

How long does arugula last?

Three to five days bagged in the crisper, and it fails by going slimy rather than yellow. Moisture is the enemy, so dry it properly if you wash it early, and a bag with condensation inside is already halfway gone.

Is arugula good for weight loss?

As a base, yes: 25 calories per 100g with 2.6g of protein, so a large bowl costs nothing. It also holds dressing poorly compared with a cupped leaf like romaine lettuce, which is an accidental advantage. A pizza with arugula on top is still a pizza.

All Foods

Calories in Arugula

USDA Verified · FDC 169387 · Sep 2026

5 calories

per 1 cup (20g)

2.6g

Protein

3.7g

Carbs

0.7g

Fat

1.6g

Fiber

Per 100g raw

Log Arugula in one photo

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