QUICK ANSWER
How many calories are in arugula?
31 kcal per 100 g for Arugula, baby, raw. This is a state-specific USDA reference, not one number for every arugula preparation.
31 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Arugula nutrition facts per 100 g
The table below uses the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
Source: USDA FoodData Central Foundation record 2710822. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.65 g per 100 g. Selected record: Arugula, baby, raw.
Carbohydrate
5.37 g per 100 g. Selected record: Arugula, baby, raw.
Fat
0.325 g per 100 g. Selected record: Arugula, baby, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where arugula fits in a varied eating pattern.
Calcium
204 mg per 100 g in the selected USDA record.
Potassium
407 mg per 100 g in the selected USDA record.
Vitamin C
101 mg per 100 g in the selected USDA record.
Folate
149 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Baby arugula, raw
Selected reference for this page.
Arugula, raw
A generic raw arugula record is mapped as a related variant.
Dressed arugula
Not represented in the mapped records; dressing must be logged separately or matched to a recipe record.
Cooked arugula
Not represented in the mapped records; do not reuse the raw reference without labeling the state difference.
PRACTICAL CONTEXT
How arugula can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Calorie budgeting
Use 31 kcal per 100 g, then scale to the weighed portion.
Fibre tracking
The selected record contains 2.28 g fibre per 100 g.
Protein tracking
The selected record contains 1.65 g protein per 100 g.
State accuracy
Choose a separate record when the food is not raw; mapped alternatives include Arugula, baby, raw, Arugula, raw.
QUALITY & SAFETY
How to choose, store and prepare it
Keep cold
Refrigerate baby arugula and keep excess moisture under control.
Follow the package
Use the washing and storage directions printed on packaged greens.
Inspect
Discard leaves that are slimy, mouldy or strongly spoiled.
Dress at serving
Add dressing close to serving for texture, and log it separately from the leaves.
PHOTO LOGGING
How to log arugula more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Arugula, baby, raw.
- 02
Use edible grams; The selected record includes an 85 g RACC; the other rows are calculated gram examples.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Arugula calorie and nutrition questions
How many calories are in 100 g of Arugula?
31 kcal in the selected Arugula, baby, raw record.
How much fibre is in Arugula?
2.28 g per 100 g in the selected record.
Which arugula state does this page use?
Arugula, baby, raw. Other states must be labeled and matched separately.
Do all arugula preparations have the same calories?
This library does not treat them as interchangeable. It maps 2 source variants to this canonical intent and keeps the selected state explicit.
Are the portion calories measured servings?
The selected record includes an 85 g RACC; the other rows are calculated gram examples. Each calorie value is scaled from the selected per-100-g record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Arugula, baby, raw, per 100 g edible portion. All numeric claims come from the selected local USDA record. Preparation coverage comes from the canonical ledger's mapped variants. Storage and safety claims remain explicitly pending authoritative review.
Open USDA FoodData Central Foundation record 2710822 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.