A typical serving of arugula (1/2 cup, 10 g) has about 3 calories. Per 100 g: 25 kcal, 2.6 g protein, 3.7 g carbs, 0.7 g fat. The same 100 g carries 1.6 g of fiber and 2.1 g of sugar. The energy comes from a mix of carbs, fat, and protein.
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup | 10 g | 3 kcal |
| 1 leaf | 2 g | 1 kcal |
| 100 g | 100 g | 25 kcal |
Peppery salad green with 5 calories per cup; the olive oil is the real line item. On the energy-density scale, 25 kcal per 100 g puts arugula at the very low end. Protein density is strong: about 10.4 g of protein per 100 calories.
A typical serving (1/2 cup, 10 g) has about 3 calories, and 100 g has 25 kcal. Calories scale with weight, so double the portion means double the number.
There are 2.6 g of protein in 100 g of arugula, which works out to about 0.3 g per serving (1/2 cup). Treat it as an energy source rather than a protein source.
There are 3.7 g of carbohydrate per 100 g of arugula, or about 0 g in 1/2 cup (10 g).
Every value on this page comes from USDA FoodData Central, entry 169387 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 169387 (SR Legacy). Serving calories are computed from the per-100-g values.
