Calorie Chart / Vegetables / Arugula
How Many Calories Are in Arugula?
Calculation of the nutritional value & Recommended Dietary Intake of arugula
For g and a calorie requirement of kcal
| Calories 5 kcal | Proteins 0.3 g | Lipids 0.1 g | Carbohydrates 0.6 g |
| 0% | 0% | 0% | 0% |
Health benefits of arugula
Arugula - 100g
Calories 15 kcal
Proteins 1 g
Lipids 0.3 g
Carbohydrates 2 g
Arugula, also known as rocket, is a decidedly low-calorie leafy green: its light energy density makes it popular with anyone watching their calories, counting their calories, or simply looking to reduce daily calories without sacrificing volume on the plate. Despite this low-calorie profile, it delivers a concentrated dose of nutrients.
The leaves provide generous amounts of vitamin K (bone health and blood coagulation), vitamin A in the form of provitamin A carotenoids (vision and skin support), and vitamin C, all valuable when caloric intake is restricted. Minerals such as calcium, potassium, and magnesium are also present, helping with acid-base balance and muscle contraction. Thanks to natural nitrates, arugula is studied for a supposed blood-pressure-lowering effect and better oxygen utilization in endurance sports, although these benefits are still considered "supposed" by some scientists.
Glucosinolates, the sulfur compounds responsible for arugula's peppery bite, are being examined for their potential role in cellular protection. Because the plant is so low in calories, large portions can be eaten without jeopardizing a balanced energy intake, a useful strategy for satiety. Historically, the Romans classified arugula as an aphrodisiac; whether or not that claim is true, the anecdote illustrates how this humble, low-calorie herb has been valued for centuries.
In short, arugula is a low-calorie element that nevertheless packs a nutrient punch, making it an ally for light, nutrient-dense meals where calories remain under control.
Tips for incorporating arugula into a balanced diet
To integrate arugula into a balanced menu while keeping calories moderate, start with a Mediterranean salad: combine it with juicy tomato wedges, thin slices of mozzarella, and a drizzle of light vinaigrette. This delivers color, flavor, and protein without piling on calories, and the peppery leaves replace heavier dressings by bringing natural punch.
If you need a post-workout bowl, mix warm quinoa, flakes of grilled salmon, and a handful of fresh arugula. The whole dish remains reasonable in calories while boosting proteins and omega-3s. For a quick lunch, top a whole-grain wrap with sliced chicken breast, hummus, and arugula; again, you control calories yet keep texture and freshness.
Arugula also works as a finishing herb: sprinkle it over homemade pizza right after baking or fold it into pasta tossed with pesto sauce to cut richness and reduce overall calories per bite. Remember that the leafy green cooks down rapidly, so add it at the last minute to keep both nutrients and its signature low-calorie value intact.
Whether in smoothies with spinach, alongside roasted broccoli, or simply under a poached egg, arugula helps enlarge the volume of meals, makes the plate visually appealing, and keeps a tight rein on calories—ideal for weight management plans that still demand flavor.
Frequently Asked Questions
- How many calories are in arugula?
- Arugula provides 15 kcal per 100 g, making it one of the most low-calorie vegetables available.
- Is arugula good for weight-loss diets focused on reducing calories?
- Yes. Because arugula is voluminous yet extremely light in calories, it allows you to fill your plate and feel satiated while keeping total calories low.
- Does sautéing arugula change its calories?
- The leaves themselves barely change, but any added oil or butter will increase calories significantly; cook dry or steam if you want to keep calories minimal.
- What nutrients does arugula add besides keeping calories down?
- It contributes vitamin K, vitamin A, vitamin C, calcium, and antioxidants, giving micronutrient density even when calories are scarce.
- How do arugula's calories compare to lettuce calories?
- Both are very light, but arugula is similar or slightly lower in calories than many varieties of lettuce while offering a stronger flavor profile.
- Can athletes use arugula without worrying about empty calories?
- Certainly. The leafy green supplies nitrates and antioxidants, so calories remain low while performance-supporting compounds stay high.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
