Arugula vs Spinach: Calories and Nutrition Compared (2026)

Arugula has 25 calories and 2.6 g of protein, while spinach has 23 calories and 2.9 g of protein. Spinach is higher in protein and lower in calories.

Arugula and spinach are popular leafy greens known for their health benefits. This comparison examines their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Arugula and Spinach?

Arugula, also known as rocket, is a leafy green vegetable with a peppery flavor. It is commonly used in salads and as a garnish. Spinach is a leafy green vegetable that is rich in iron and vitamins. It is often consumed raw in salads or cooked in various dishes.

Arugula vs Spinach: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of arugula and spinach.

Nutrient (per 100 g)	Arugula (raw)	Spinach (raw)
Calories	25 kcal	23 kcal
Protein	2.6 g	2.9 g
Carbs	3.6 g	3.6 g
Sugar	2.0 g	0.4 g
Fat	0.7 g	0.4 g
Fiber	1.6 g	2.2 g
Sodium	27 mg	79 mg

Which Is Better, Arugula or Spinach?

For weight loss: Arugula has 25 calories per 100 g, while spinach has 23 calories. Spinach is slightly lower in calories.

For muscle and protein: Spinach contains 2.9 g of protein per 100 g, compared to 2.6 g in arugula. Spinach is higher in protein.

For low-carb or low-sugar: Both arugula and spinach have 3.6 g of carbs per 100 g. However, arugula has 2.0 g of sugar, while spinach has only 0.4 g.

How to Track Arugula and Spinach Accurately

It's easy to misjudge portion sizes and macronutrient content in leafy greens. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use. This information is not intended as medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Spinach has 2.9 g of protein per 100 g, while arugula has 2.6 g.

Which has fewer calories?

Spinach has 23 calories per 100 g, while arugula has 25 calories.

What is the carbohydrate content of arugula?

Arugula has 3.6 g of carbohydrates per 100 g.

What is the sugar content of spinach?

Spinach contains 0.4 g of sugar per 100 g.

How much fat is in arugula?

Arugula has 0.7 g of fat per 100 g.

What is the fiber content of spinach?

Spinach contains 2.2 g of fiber per 100 g.

Key Takeaways

• Arugula has 25 calories per 100 g.
• Spinach has 23 calories per 100 g.
• Arugula provides 2.6 g of protein per 100 g.
• Spinach provides 2.9 g of protein per 100 g.
• Both have 3.6 g of carbohydrates per 100 g.
• Arugula has 2.0 g of sugar, while spinach has 0.4 g.