How many calories are in arugula?
Arugula (1/2 cup, 10 g) has 3 calories. 100 g has 25 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 0.
Nutrition database · Leafy greens
Arugula Nutrition Facts
Arugula (1/2 cup, 10 g) has 3 calories, 0.3 g protein, 0.4 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 25 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Arugula Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1/2 cup (10 g)
At a glance
- Calories
- 3
- Protein
- 0.3 g · 1%
- Total carbohydrate
- 0.4 g · 0%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 0.2 g · 1%
- Total sugars
- 0.2 g · 0%
- Sodium
- 2.7 mg · 0%
Opens the free label generator with this amount of arugula already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 3 | 25 | |
| Total fat | 0.1 g | 0% | 0.66 g |
| Saturated fat | <0.1 g | 0% | 0.09 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.05 g | |
| Polyunsaturated fat | <0.1 g | 0.32 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 2.7 mg | 0% | 27 mg |
| Total carbohydrate | 0.4 g | 0% | 3.65 g |
| Dietary fiber | 0.2 g | 1% | 1.6 g |
| Total sugars | 0.2 g | 2.05 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.3 g | 2.58 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 12 mcg | 1% | 119 mcg |
| Vitamin C | 1.5 mg | 2% | 15 mg |
| Vitamin E | <0.1 mg | 0% | 0.43 mg |
| Vitamin K | 11 mcg | 9% | 109 mcg |
| Thiamin (B1) | <0.1 mg | 0% | 0.04 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.09 mg |
| Niacin (B3) | <0.1 mg | 0% | 0.31 mg |
| Vitamin B6 | <0.1 mg | 0% | 0.07 mg |
| Folate (DFE) | 9.7 mcg | 2% | 97 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 1.5 mg | 0% | 15.3 mg |
| Minerals | |||
| Calcium | 16 mg | 1% | 160 mg |
| Iron | 0.15 mg | 1% | 1.46 mg |
| Potassium | 37 mg | 1% | 369 mg |
| Magnesium | 4.7 mg | 1% | 47 mg |
| Phosphorus | 5.2 mg | 0% | 52 mg |
| Zinc | <0.1 mg | 0% | 0.47 mg |
| Copper | <0.1 mg | 1% | 0.08 mg |
| Manganese | <0.1 mg | 1% | 0.32 mg |
| Selenium | <0.1 mcg | 0% | 0.3 mcg |
| Other | |||
| Water | 9.2 g | 91.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Arugula nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 leaf | 2 g | 1 | 0.1 g | 0.1 g | <0.1 g | <0.1 g | <0.1 g |
| 1/2 cup | 10 g | 3 | 0.4 g | 0.3 g | 0.1 g | 0.2 g | 0.2 g |
| 100 g | 100 g | 25 | 3.7 g | 2.6 g | 0.7 g | 1.6 g | 2.1 g |
Arugula nutrition per 100 grams
100 g of arugula has 25 calories, 2.58 g protein, 3.65 g carbohydrate, 1.6 g fiber, 2.05 g sugars and 0.66 g fat.
Where the calories in arugula come from
About 47% of the calories in arugula come from carbohydrate, 19% from fat and 33% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Arugula compares with other leafy greens
Per 100 g, compared with the other 119 leafy greens in this database, arugula has more calories than 55% of them and more protein than 53%.
Arugula vs spinach: nutrition compared
Per 100 g raw, this arugula record lists 25 calories, 2.6 g protein, 160 mg calcium and 1.5 mg iron. The USDA raw spinach record (FDC 168462) lists 23 calories, 2.86 g protein, 99 mg calcium and 2.71 mg iron per 100 g. Arugula has more calcium; spinach has more iron and potassium.
Arugula nutrition label for Canada, the EU and the UK
The same serving of arugula, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1/2 cup (10g) / pour 1/2 cup (10g)
Calories
0
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 1 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 0 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 16 mg | 1 % |
| Iron / Fer | 0 mg | 1 % |
| Potassium | 37 mg | 1 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 105 kJ / 25 kcal |
| Fat | 0.7 g |
| of which saturates | 0.1 g |
| Carbohydrate | 3.6 g |
| of which sugars | 2.0 g |
| Protein | 2.6 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 10g | %RI* | |
|---|---|---|---|
| Energy | 105 kJ 25 kcal |
10 kJ 3 kcal |
<1% |
| Fat | 0.7g | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 3.7g | 0 gg | <1% |
| of which sugars | 2.0g | 0 gg | <1% |
| Fibre | 1.6g | 0 gg | - |
| Protein | 2.6g | 0 gg | <1% |
| Salt | 0.07g | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about arugula
How much fiber is in arugula?
Raw arugula has about 1.6 g of fiber per 100 g in this USDA record. A cup of leaves (20 g) has about 0.3 g, so a typical salad portion adds only a small amount of fiber unless you eat a large bowl.
How many calories are in a cup of arugula?
A cup of raw arugula (20 g) has about 5 calories in this USDA record, half a cup about 2, and 100 g 25. Dressing, cheese and nuts usually add far more calories than the leaves.
How much iron is in arugula?
Raw arugula has about 1.5 mg of iron per 100 g in this USDA record, or about 0.3 mg in a cup of leaves (20 g). Iron in leafy greens is the non-heme form.
How many carbs are in arugula?
A cup of raw arugula (20 g) has about 0.7 g of carbohydrate, including 0.3 g of fiber, in this USDA record. Per 100 g it lists 3.6 g carbohydrate.
How much protein is in arugula?
Raw arugula has about 2.6 g of protein per 100 g in this USDA record, or about 0.5 g in a cup of leaves.
How much calcium and potassium are in arugula?
Per 100 g, raw arugula has about 160 mg of calcium and 369 mg of potassium in this USDA record. A cup of leaves (20 g) has about 32 mg calcium and 74 mg potassium.
How many calories are in arugula?
Arugula (1/2 cup, 10 g) has 3 calories. 100 g has 25 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 0.
How many calories are in 100 g of arugula?
100 g of arugula has 25 calories, 2.58 g protein, 3.65 g carbohydrate and 0.66 g fat.
What is a serving of arugula?
This page defaults to 1/2 cup (10 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for arugula.
Can I use arugula in a Nutrition Facts label calculation?
Yes. Open the generator with arugula added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with arugula
- Spinach7 cal per 1 cup
- Kale7 cal per 1 cup
- Green Leaf Lettuce5 cal per 1 cup shredded
- White Mushrooms15 cal per 1 cup, pieces or slices
- Asparagus27 cal per 1 cup
More in Leafy greens
- Borage Boiled25 cal per 100 g
- Borage Boiled with Salt25 cal per 100 g
- Taro Leaves Steamed with Salt35 cal per 1 cup
- Turnip Greens Frozen18 cal per 1/2 cup, chopped or diced
- Spinach Canned Drained49 cal per 1 cup
- Taro Leaves Steamed35 cal per 1 cup
- Amaranth Leaves6 cal per 1 cup
- Cooked Spinach41 cal per 1 cup
Guides that include arugula
Tools and guides for labeling arugula
If you make and sell a product that contains arugula, these free tools cover the next steps.
- Nutrition Facts label generatorAdd arugula and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare arugula with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169387: "Arugula, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with arugula
Add arugula and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.