Food · Vegetables and Vegetable Products
Arugula nutrition facts
A typical portion of arugula (100 g; 100 g, raw) has 25 calories and 3g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 25 calories (raw) to 26 (baby, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Arugula, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.6g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 25
- more than 5% of reference foods
- Sodium per 100 g
- 27mg
- more than 25% of reference foods
100 g weighs 100 g in USDA's record for Arugula, raw (FDC 169387).
Where the calories come from: 47% carbohydrate, 19% fat and 33% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K109 µg in 100 g (100 g), 91% of the Daily Value
- Folate97 µg DFE in 100 g (100 g), 24% of the Daily Value
- Vitamin C15 mg in 100 g (100 g), 17% of the Daily Value
- Manganese0.3 mg in 100 g (100 g), 14% of the Daily Value
- Vitamin A119 µg RAE in 100 g (100 g), 13% of the Daily Value
- Magnesium47 mg in 100 g (100 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 169387), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of arugula USDA describes
Baby, raw has the most calories per 100 g (26); the fewest: Raw (25)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Arugula, raw | 25 | 2.6 g | 0.7 g | 27 mg |
| Arugula, baby, raw | 26 | 1.6 g | 0.3 g | 87 mg |
Every nutrient in this record (70)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.58 g | 2.58 g | 5% |
| Total lipid (fat) | 0.66 g | 0.66 g | 1% |
| Carbohydrate, by difference | 3.65 g | 3.65 g | 1% |
| Ash | 1.40 g | 1.40 g | |
| Energy | 25.0 kcal | 25.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 91.7 g | 91.7 g | |
| Total Sugars | 2.05 g | 2.05 g | |
| Fiber, total dietary | 1.60 g | 1.60 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.086 g | 0.086 g | 0% |
| Fatty acids, total monounsaturated | 0.049 g | 0.049 g | |
| Fatty acids, total polyunsaturated | 0.32 g | 0.32 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 160 mg | 160 mg | 12% |
| Iron, Fe | 1.46 mg | 1.46 mg | 8% |
| Magnesium, Mg | 47.0 mg | 47.0 mg | 11% |
| Phosphorus, P | 52.0 mg | 52.0 mg | 4% |
| Potassium, K | 369 mg | 369 mg | 8% |
| Sodium, Na | 27.0 mg | 27.0 mg | 1% |
| Zinc, Zn | 0.47 mg | 0.47 mg | 4% |
| Copper, Cu | 0.076 mg | 0.076 mg | 8% |
| Manganese, Mn | 0.32 mg | 0.32 mg | 14% |
| Selenium, Se | 0.30 µg | 0.30 µg | 1% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 119 µg | 119 µg | 13% |
| Carotene, beta | 1,424 µg | 1,424 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.43 mg | 0.43 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 3,555 µg | 3,555 µg | |
| Vitamin C, total ascorbic acid | 15.0 mg | 15.0 mg | 17% |
| Thiamin | 0.044 mg | 0.044 mg | 4% |
| Riboflavin | 0.086 mg | 0.086 mg | 7% |
| Niacin | 0.30 mg | 0.30 mg | 2% |
| Pantothenic acid | 0.44 mg | 0.44 mg | |
| Vitamin B-6 | 0.073 mg | 0.073 mg | 4% |
| Folate, total | 97.0 µg | 97.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 15.3 mg | 15.3 mg | 3% |
| Vitamin K (phylloquinone) | 109 µg | 109 µg | 91% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 97.0 µg | 97.0 µg | |
| Folate, DFE | 97.0 µg | 97.0 µg | 24% |
| Betaine | 0.10 mg | 0.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0030 g | 0.0030 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.072 g | 0.072 g | |
| SFA 18:0 | 0.0040 g | 0.0040 g | |
| MUFA 18:1 | 0.046 g | 0.046 g | |
| PUFA 18:2 | 0.13 g | 0.13 g | |
| PUFA 18:3 | 0.17 g | 0.17 g | |
| PUFA 20:4 | 0.0020 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0010 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169387: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in arugula?
25 in 100 g (100 g) of raw; 25 to 26 per 100 g across USDA's descriptions.
How much protein is in arugula?
3g in 100 g; 2.6 g per 100 g.
How much sodium is in arugula?
25mg in 100 g; 27 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov