Calories in Arugula: Full Nutrition Breakdown

Arugula, also known as rocket, is a peppery leafy green that belongs to the cruciferous vegetable family alongside broccoli and kale. Despite its extremely low calorie count, arugula provides meaningful amounts of vitamin K, vitamin A, folate, and calcium. Its distinctive peppery flavor comes from glucosinolates, sulfur-containing compounds linked to cancer-protective properties. Here is a complete breakdown of arugula nutrition by serving size.

Calories by serving size:

Arugula is also a noteworthy source of nitrates, which the body converts to nitric oxide to support healthy blood flow and blood pressure. Per calorie, arugula is one of the most nutrient-dense greens available.

Frequently Asked Questions (FAQ)

How many calories are in a cup of arugula?

A cup of raw arugula weighing about 20 grams contains only 5 calories, making it one of the lowest-calorie foods available. This means you can add generous amounts of arugula to salads, sandwiches, and other dishes with virtually no impact on your total calorie intake.

Is arugula more nutritious than lettuce?

Arugula generally offers a stronger nutritional profile than iceberg or romaine lettuce. Per 100 grams, arugula provides significantly more calcium (160 mg vs. 18 mg in iceberg), more vitamin K, and more folate. Arugula also contains glucosinolates, which are bioactive compounds with documented anti-cancer properties not found in most lettuce varieties.

Is arugula good for bone health?

Arugula supports bone health through its notable vitamin K and calcium content. A 100-gram serving provides 109 mcg of vitamin K, which is about 91% of the daily recommended intake and plays a critical role in calcium metabolism and bone mineralization. The calcium in arugula — 160 mg per 100 grams — further contributes to maintaining strong bones.

Can you eat too much arugula?

Arugula is safe for most people to eat in typical dietary amounts. However, because it is high in vitamin K, individuals taking blood-thinning medications like warfarin should maintain consistent intake rather than making sudden large changes. Its oxalate content is lower than spinach, so it poses less concern for people prone to kidney stones.

Is arugula good for weight loss?

Arugula is an excellent addition to a weight-loss diet because of its extremely low calorie density. At only 5 calories per cup, it adds volume, texture, and flavor to meals without adding meaningful calories. Using arugula as a salad base instead of higher-calorie toppings or croutons is a simple way to reduce overall meal calories.