Vegetables
Arugula calories and nutrition
Half a cup of raw arugula (10 g) has 3 calories, with 0.3 g of protein, 0.4 g of carbs and 0.1 g of fat. That is 25 calories per 100 g.
Raw arugula. Data: USDA FoodData Central, “Arugula, raw”. This is raw arugula without dressing or toppings. The USDA half-cup portion weighs 10 g; packed leaves may weigh more. Weigh the greens and count dressing separately.
Serving size
½ cup, raw · 10 g
3 calories
- Protein
- 0.3 g33% of calories · 1% DV
- Carbs
- 0.4 g47% of calories · 0% DV
- Fat
- 0.1 g19% of calories · 0% DV
- Fiber
- 0.2 g
- Sugars
- 0.2 g
- Saturated fat
- 0 g
- Sodium
- 2.7 mg
Arugula nutrition
For half a cup of raw arugula, USDA reports 3 calories, 0.3 g protein, 0.4 g carbs and 0.1 g fat. This is raw arugula without dressing or toppings. The USDA half-cup portion weighs 10 g; packed leaves may weigh more. Weigh the greens and count dressing separately. Sources ↓
Calories in arugula by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ cup, raw10 g | 3 | 0.3 g | 0.4 g | 0.1 g |
| 100 g100 g | 25 | 2.6 g | 3.7 g | 0.7 g |
Serving weights are USDA’s household measures for this food.
Arugula nutrition facts
Per 100 g, 25 calories: 33% from protein, 47% from carbs and 19% from fat.
| Nutrient | Per 100 g | Per serving½ cup, raw · 10 g | % Daily Value |
|---|---|---|---|
| Calories | 25 | 3 | – |
| Total fat | 0.7 g | 0.1 g | 0% |
| Saturated fat | 0.1 g | 0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 27 mg | 2.7 mg | 0% |
| Total carbohydrate | 3.7 g | 0.4 g | 0% |
| Dietary fiber | 1.6 g | 0.2 g | 1% |
| Total sugars | 2.1 g | 0.2 g | – |
| Protein | 2.6 g | 0.3 g | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 160 mg | 16 mg | 1% |
| Iron | 1.5 mg | 0.1 mg | 1% |
| Potassium | 369 mg | 36.9 mg | 1% |
| Vitamin A | 119 µg | 11.9 µg | 1% |
| Vitamin C | 15 mg | 1.5 mg | 2% |
% Daily Value is per serving (½ cup, raw), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So half a cup of raw arugula (3 calories) takes about 1 minute of walking, roughly 100 steps.
Compare calories by serving
Half a cup of raw arugula has 3 calories, 5 fewer calories than a cup of shredded romaine lettuce (8 calories). The portions weigh 10 g and 47 g, respectively.
Related foods to explore
Arugula questions
How many calories are in half a cup of raw arugula?
Half a cup of raw arugula (10 g) has 3 calories: 0.1 g fat, 0.4 g carbs (0.2 g of it fiber) and 0.3 g protein.
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- U.S. Department of Agriculture, FoodData Central: Arugula, raw (FDC ID 169387, SR Legacy, published 2019-04-01).
- Official USDA bulk archive; archived October 26, 2026; record verified October 29, 2026.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated