News of Health / Nutrition Facts Library
Arugula Nutrition Facts: Is Arugula Good for You?
Yes, based on its nutrient profile, raw arugula is a beneficial addition to a balanced diet. It is very low in calories, fat, and sodium while being high in Vitamin K and folate. It is also a good source of Vitamin C, Vitamin A, calcium, and magnesium. Like any single food, its contribution to health depends on your overall eating patterns and the portion size you eat. Arugula provides several key nutrients for very few calories.
Per 100 g · Arugula, raw
What stands out in arugula
- High in vitamin K. A 100-gram serving of raw arugula provides 109 mcg of Vitamin K. This amount supplies 90% of the Daily Value (%DV).
- High in folate. The same 100-gram portion is also high in folate, containing 97 mcg, which is 24% of the Daily Value.
- Good source of vitamins and minerals. Arugula is a good source of Vitamin C (17% DV), Vitamin A (13% DV), calcium (12% DV), magnesium (11% DV), and manganese (14% DV) per 100 grams.
- Low in calories and carbohydrates. A 100-gram serving of raw arugula contains 25 calories, about 4 grams of carbohydrates, and 2 grams of total sugars.
What to keep in mind
- Raw arugula is very low in sodium, with just 27 mg per 100-gram serving. It contains no cholesterol and less than 1 gram of total fat, with almost no saturated fat.
Arugula nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 25 kcal | – |
| Protein | 2.6 g | 5% |
| Total fat | 0.66 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Monounsaturated fat | 0.05 g | – |
| Polyunsaturated fat | 0.32 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 2 g | – |
| Water | 91.7 g | – |
| Sodium | 27 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 369 mg | 8% |
| Calcium | 160 mg | 12% |
| Iron | 1.5 mg | 8% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.47 mg | 4% |
| Copper | 0.08 mg | 8% |
| Manganese | 0.32 mg | 14% |
| Selenium | 0.3 mcg | 1% |
| Vitamin A (RAE) | 119 mcg | 13% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 109 mcg | 90% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 97 mcg | 24% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 15.3 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Arugula by portion
The nutrition facts are based on a 100-gram (about 3.5 ounce) serving, which is roughly five cups. A more typical half-cup serving (10 grams) contains about 2 calories, 0.4 grams of carbohydrates, and 0.3 grams of protein. This smaller portion provides about 9% of the daily value for Vitamin K. A single leaf of arugula (2 grams) has almost no calories, carbohydrates, or protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 leaf | 2 g | 0 | 0.1 g | 0.1 g | 0 g | 0 g |
| 0.5 cup | 10 g | 2 | 0.3 g | 0.4 g | 0.2 g | 0.1 g |
How arugula compares with other vegetables
The nutrition data for arugula is compared against 37 other vegetables. Among this group, raw arugula ranks high for its concentration of several minerals, placing 5th for both calcium and magnesium and 6th for iron. It also ranks in the top 10 for Vitamin K and folate. In contrast, it ranks lower for its carbohydrate (30th) and dietary fiber (28th) content. With 25 calories per 100 grams, its energy content is identical to that of cauliflower and cabbage and very similar to eggplant and pumpkin.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Arugula | 25 | 2.6 g | 3.6 g | 1.6 g | 0.66 g |
| Cauliflower | 25 | 1.9 g | 5 g | 2 g | 0.28 g |
| Cabbage | 25 | 1.3 g | 5.8 g | 2.5 g | 0.1 g |
| Eggplant | 25 | 0.98 g | 5.9 g | 3 g | 0.18 g |
| Pumpkin | 26 | 1 g | 6.5 g | 0.5 g | 0.1 g |
Quick answers
How many calories are in a cup of arugula?
A half-cup serving of raw arugula, which weighs 10 grams, contains 2 calories. A full cup would therefore have about 5 calories.
How much protein is in arugula?
A 100-gram serving of raw arugula contains 2.6 grams of protein. A smaller, half-cup serving provides about 0.3 grams of protein.
Does arugula have a lot of sugar?
No, arugula is low in sugar. A 100-gram serving contains 2 grams of total sugars, and a half-cup serving contains just 0.2 grams.
When to talk to a doctor or dietitian
- At 369 mg of potassium per 100 g, arugula is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- It supplies 109 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how arugula fits your situation.
Last updated October 21, 2026