Arugula: calories and nutrition facts
Arugula has 28 kcal per 100 g. One serving, 1 Handful (30 g), has 8 kcal.
- Calories
- 28 kcal
- Protein
- 2.6 g
- Carbohydrates
- 2.1 g
- Fat
- 0.7 g
Per 100 g
Arugula: how many calories?
Arugula has 28 kcal per 100 g, with 2.6 g protein, 2.1 g carbs and 0.7 g fat. A 30 g serving (1 Handful) has 8 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein42%
- Carbohydrates34%
- Fat24%
Calculate a portion
- Calories
- 8 kcal
- Protein
- 0.8 g
- Carbohydrates
- 0.6 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 28 kcal | 8 kcal |
| Fat | 0.7 g | 0.2 g |
| of which saturated fat | 0.1 g | 0 g |
| Carbohydrates | 2.1 g | 0.6 g |
| of which sugars | 2.1 g | 0.6 g |
| Fiber | 1.6 g | 0.5 g |
| Protein | 2.6 g | 0.8 g |
| Sodium | 27 mg | 8 mg |
| Water | 91.7 g | 27.5 g |
| Vitamin C | 15 mg | 4.5 mg |
| Calcium | 160 mg | 48 mg |
| Iron | 1.5 mg | 0.4 mg |
| Potassium | 369 mg | 111 mg |
| Magnesium | 47 mg | 14 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(28 kcal) | 1% |
| Fat(0.7 g) | 1% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(2.1 g) | 1% |
| of which sugars(2.1 g) | 2% |
| Protein(2.6 g) | 5% |
| Salt(0.07 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Arugula: frequently asked questions
Arugula: how many calories per serving?
A 30 g serving (1 Handful) has 8 kcal.
Arugula: how much protein?
Arugula contains 2.6 g of protein per 100 g, 5% of the 50 g reference intake.
Arugula: how much fibre?
Arugula provides 1.6 g of fibre per 100 g, 6% of the 25 g a day recommended by EFSA.
Arugula: how much makes 100 kcal?
100 kcal is about 358 g of this food.
Recipes with this food
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- Avocado203 kcal
- Baby spinach17 kcal
- Baked apple53 kcal
- Bamboo shoot29 kcal
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