Calories in arugula
A typical serving of arugula provides about 5 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (20 g)
Calories
5kcal
Protein
0.5g
Carbs
0.7g
Fat
0.1g
Per 100 g
| Calories | 25 kcal |
| Protein | 2.6 g |
| Carbs | 3.7 g |
| Fat | 0.7 g |
| Saturated fat | 0.09 g |
| Fiber | 1.6 g |
| Sugars | 2.1 g |
| Sodium | 27 mg |
Data based on Open Food Facts and public nutrition databases.
Arugula is a leafy green with a peppery and nutty flavor. It is very popular in Italian cuisine for salads and pizzas.
Nutritional benefits
- Rich in nitrates that improve physical performance
- Excellent source of Vitamin K
- Contains cancer-fighting phytochemicals
How to prepare it
- 1.As a salad base with lemon
- 2.Topped on freshly baked pizzas
- 3.Arugula pesto instead of basil
Lighter alternatives
Spinach
Milder flavor profile
Watercress
Same peppery and fresh kick
Romaine lettuce
Cruncheir and more neutral
Healthy tip
Combine arugula with sweet fruits like pear or strawberries to balance its natural bitter flavor.
Frequently asked questions
Why is it spicy?
Due to isothiocyanates, compounds that also protect the plant.
Can it be cooked?
Yes, it can be briefly sautéed, although it loses much of its spicy character.
Is it the same as watercress?
No, although both are peppery, watercress grows in water and has smaller, rounder leaves.