🥬 vegetable
Calories in Arugula
5kcal
Per 1 cup (20g)
Protein
0.5g
Carbs
0.7g
Fat
0.1g
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Arugula — peppery, dark leafy green.
Higher nutrition than spinach gram-for-gram. Strong flavor — small amounts add a lot.
Best for
- volume eating — 25 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup (~20g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed arugula stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~25 | Matches the page numbers |
| Sautéed in oil | ~45–88 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~63–125 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (20g) | 5 | 0.5g | 0.7g | 0.1g |
| 2 cups (40g) | 10 | 1g | 1.5g | 0.3g |
Per 100g: 25 kcal · 2.6g P · 3.7g C · 0.7g F