Arugula: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of arugula has 5 calories, 0.3 g fiber and 3 mg vitamin C. Full arugula nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Arugula is low in calories, with just 5 calories per 1 cup (20 g). It contains 0.5 g of protein, 0.7 g of carbohydrates, and 0.3 g of fiber. Notably, it provides 21.7 mcg of vitamin K and 32 mg of calcium per serving.
This page provides a comprehensive overview of arugula's nutritional profile, including its calorie content and health benefits. We will explore how arugula fits into various dietary goals and its impact on blood sugar levels.
Arugula Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for arugula, detailing its essential vitamins and minerals per serving.
Values are for 1 cup (20 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 5 | 25 | 0% |
| Protein | 0.5 g | 2.6 g | 1% |
| Carbohydrates | 0.7 g | 3.6 g | 0% |
| Fiber | 0.3 g | 1.6 g | 1% |
| Sugar | 0.4 g | 2.0 g | - |
| Fat | 0.1 g | 0.7 g | 0% |
| Vitamin C | 3.0 mg | 15.0 mg | 3% |
| Potassium | 74 mg | 369 mg | 2% |
| Vitamin K | 21.7 mcg | 108.6 mcg | 18% |
| Calcium | 32 mg | 160 mg | 2% |
| Folate | 19 mcg | 97 mcg | 5% |
About 47% of arugula calories come from carbohydrates, 33% from protein and 19% from fat.
Arugula by Health Goal
Here, we evaluate how arugula rates against common dietary goals, highlighting its suitability for various health-focused diets.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 5 calories per serving with 0.3 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Fair | Provides 3 mg vitamin C (3% DV) |
| Digestion | Fair | 0.3 g fiber per serving supports regularity |
| Heart health | Good | Potassium (74 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.5 g); best as a vitamin-rich choice, not a protein source |
Arugula and Blood Sugar
Glycemic index: 15. Glycemic load: 1 per serving.
Arugula has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Arugula Compares to Other Vegetables
The comparison table illustrates how arugula stacks up against other vegetables in terms of nutritional value.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Arugula | 25 | 2.0 | 1.6 | 15.0 |
| Spinach | 23 | 0.4 | 2.2 | 28.1 |
| Romaine Lettuce | 17 | 1.2 | 2.1 | 4.0 |
| Kale | 49 | 2.3 | 3.6 | 120.0 |
Arugula Myths, Checked
Arugula has no nutrients because it is light , False. Gram for gram it offers vitamin K, calcium and folate.
Arugula is just a fancy lettuce , Misleading. It is a peppery cruciferous green, botanically closer to kale.
How to Track Arugula
Vegetable portions and cooking method both change the numbers, so the same arugula can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log arugula accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of arugula?
One cup of arugula contains 5 calories, making it an excellent low-calorie option for salads and dishes.
Is arugula good for weight loss?
Arugula is beneficial for weight loss due to its low calorie count and high fiber content, which aids in satiety.
Can people with diabetes eat arugula?
People with diabetes can safely eat arugula, as it has a low glycemic index of about 15, indicating minimal impact on blood sugar levels.
How much calcium is in arugula?
Arugula provides 32 mg of calcium per cup, contributing to daily calcium needs for bone health.
Is arugula high in sugar?
Arugula is low in sugar, containing only 0.4 g per serving, making it a suitable choice for those monitoring sugar intake.
Why does arugula taste peppery?
The peppery taste of arugula comes from compounds called glucosinolates, which are natural flavor compounds found in cruciferous vegetables.
Key Takeaways
- Arugula has only 5 calories per 1 cup (20 g).
- It contains 0.3 g of fiber, aiding digestive health.
- Arugula provides 21.7 mcg of vitamin K, essential for bone health.
- With 32 mg of calcium, arugula supports skeletal strength.
- Its glycemic index is about 15, making it diabetic-friendly.
- Arugula is low in sugar, with just 0.4 g per serving.
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