Watercress vs Arugula: Calories and Nutrition Compared (2026)

Watercress has 11 calories and 2.3 g of protein, while arugula has 25 calories and 2.6 g of protein. Arugula is higher in protein and calories.

Watercress and arugula are both popular leafy greens known for their health benefits. This comparison will highlight their nutritional differences per 100 grams.

What Is the Difference Between Watercress and Arugula?

Watercress is a leafy green vegetable that grows in water and is known for its peppery flavor. It is often used in salads, soups, and as a garnish. Arugula, also known as rocket, is a leafy green with a distinct, slightly bitter taste. It is commonly used in salads, pizzas, and pasta dishes.

Watercress vs Arugula: Nutrition Side by Side

The following table presents a side-by-side comparison of the nutritional values of watercress and arugula.

Nutrient (per 100 g)	Watercress (raw)	Arugula (raw)
Calories	11 kcal	25 kcal
Protein	2.3 g	2.6 g
Carbs	1.3 g	3.6 g
Sugar	0.2 g	2.0 g
Fat	0.1 g	0.7 g
Fiber	0.5 g	1.6 g
Sodium	41 mg	27 mg

Which Is Better, Watercress or Arugula?

For weight loss: Watercress is lower in calories at 11 compared to arugula's 25 calories, making it a better choice for weight loss.

For muscle and protein: Arugula has slightly more protein at 2.6 g compared to watercress's 2.3 g, making it a better option for muscle building.

For low-carb or low-sugar: Watercress has lower carbohydrates at 1.3 g and sugar at 0.2 g, compared to arugula's 3.6 g of carbs and 2.0 g of sugar.

How to Track Watercress and Arugula Accurately

Portion sizes and macro content can often be misjudged, leading to inaccurate assessments of nutrition. 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 and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, watercress or arugula?

Arugula has 2.6 g of protein, while watercress has 2.3 g of protein.

Which has fewer calories, watercress or arugula?

Watercress has 11 calories, while arugula has 25 calories.

What is the carbohydrate content in watercress?

Watercress contains 1.3 g of carbohydrates per 100 g.

What is the sugar content in arugula?

Arugula contains 2.0 g of sugar per 100 g.

How much fiber is in watercress?

Watercress contains 0.5 g of fiber per 100 g.

What is the sodium content in arugula?

Arugula contains 27 mg of sodium per 100 g.

Key Takeaways

• Watercress has 11 calories per 100 g.
• Arugula has 25 calories per 100 g.
• Watercress contains 2.3 g of protein per 100 g.
• Arugula contains 2.6 g of protein per 100 g.
• Watercress has 1.3 g of carbohydrates per 100 g.
• Arugula has 3.6 g of carbohydrates per 100 g.