Calories in Arugula, raw
Generic food Raw Vegetables
Arugula, raw contains 25 kcal per 100 g. A typical serving of 1 leaf (2 g) provides about 1 kcal.
Roughly 47% of its calories come from carbohydrates, with 33% from protein and 19% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 91% of the Daily Value for Vitamin K, 24% of the Daily Value for Folate (B9) and 17% of the Daily Value for Vitamin C.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 25 kcal | |
| Total fat ? | 0.66 g | 0.8% |
| Saturated fat ? | 0.086 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 27 mg | 1% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber ? | 1.6 g | 6% |
| Total sugars M | 2.1 g | |
| Protein ? | 2.6 g | 5% |
| Vitamin A C | 119 µg | 13% |
| Vitamin C ? | 15 mg | 17% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.43 mg | 3% |
| Vitamin K M | 109 µg | 91% |
| Thiamin (B1) ? | 0.044 mg | 4% |
| Riboflavin (B2) ? | 0.086 mg | 7% |
| Niacin (B3) ? | 0.31 mg | 2% |
| Pantothenic acid (B5) ? | 0.44 mg | 9% |
| Vitamin B6 ? | 0.073 mg | 4% |
| Folate (B9) C | 97 µg | 24% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 15.3 mg | 3% |
| Calcium ? | 160 mg | 12% |
| Iron ? | 1.5 mg | 8% |
| Magnesium ? | 47 mg | 11% |
| Phosphorus ? | 52 mg | 4% |
| Potassium ? | 369 mg | 8% |
| Zinc ? | 0.47 mg | 4% |
| Copper ? | 0.076 mg | 8% |
| Manganese ? | 0.32 mg | 14% |
| Selenium I | 0.3 µg | 0.5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 33%
- Carbohydrates 47%
- Fat 19%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.6 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.6 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.1 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.66 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.086 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium27 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.3 gprotein density, useful for comparing foods with different calorie levels
- Water91.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.049 g |
|---|---|
| Polyunsaturated fat ? | 0.32 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.13 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.003 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.072 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.046 g |
| PUFA 18:3 ? | 0.17 g |
| PUFA 20:4 ? | 0.002 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 1,424 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 3,555 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (12)
| Water ? | 91.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.4 g |
| Theobromine Z | 0 mg |
| Energy ? | 105 kJ |
| Vitamin A, IU C | 2,373 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 97 µg |
| Betaine I | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Arugula
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Arugula, baby, raw Raw | 26 | 1.7 g | 5.4 g | 0.33 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw arugula?
100 g of raw arugula has 25 kcal. 1 leaf (2 g): about 1 kcal. 0.5 cup (10 g): about 3 kcal.
How much protein is in raw arugula?
Raw arugula contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 0.052 g in 1 leaf (2 g). About 33% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw arugula?
Raw arugula has 3.7 g of total carbohydrates per 100 g, including 1.6 g of fiber and 2.1 g of sugars.
How much fat is in raw arugula?
Raw arugula contains 0.66 g of fat per 100 g, of which 0.086 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does raw arugula contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (91% DV), Folate (B9) (24% DV), Vitamin C (17% DV), manganese (14% DV) and Vitamin A (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw arugula?
100 g contains 27 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169387. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.