Arugula Nutrition Calculator — Calories & Nutrition per Serving

Raw arugula (FDC 169387) delivers 160mg calcium per 100g (12% DV) — one of the highest calcium concentrations among common leafy greens. Only kale (254mg) and collard greens (145mg cooked) consistently exceed it. At just 25 calories per 100g, arugula's calcium density is 6.4mg per calorie — comparable to watercress (10.9mg/kcal) and far exceeding milk (1.85mg/kcal) ^[1].

Folate at 97mcg per 100g (24% DV) makes arugula an excellent source of this B-vitamin — higher than watercress (9mcg) and kale (62mcg), though below spinach (194mcg). Two cups of arugula salad (~40g) provide approximately 39mcg folate (10% DV) at just 10 calories. Combined with the calcium, this makes arugula a dual-nutrient standout in the leafy green category ^[1].

The macro profile is lean: 2.58g protein, 0.66g fat, 3.65g carbs with 1.6g fiber (6% DV). Protein provides approximately 41% of total calories — a high ratio for any food. Water content is 91.7%, contributing to the high volume-to-calorie ratio that makes arugula effective as a salad base with minimal caloric impact ^[1].

Arugula belongs to the Brassicaceae family alongside broccoli, kale, and watercress. Like all crucifers, it produces glucosinolates — sulfur-containing compounds that generate the characteristic peppery, slightly bitter flavor when plant cells are damaged (cutting or chewing). Arugula's primary glucosinolate is glucoerucin, which converts to erucin upon enzymatic hydrolysis ^[2][3].

The peppery bite of arugula is more intense than most salad greens because its glucosinolate concentration is higher per gram than lettuce or spinach. Younger arugula leaves ('baby arugula') tend to have a milder flavor due to lower glucosinolate accumulation. Mature leaves are sharper and more bitter — a useful distinction for logging since the nutritional values are essentially the same regardless of leaf age ^[2].

These phytochemicals contribute negligible calories and are not reflected in the standard USDA nutrient panel. For nutrition logging, arugula's 25-calorie figure captures all metabolizable energy. The presence of glucosinolates does, however, mean that arugula shares the cruciferous phytochemical profile with broccoli and kale — while being far lower in calories ^[3][4].

Arugula's calcium efficiency comes from an unusual combination: high mineral density (160mg/100g) and very low calorie count (25 kcal). For comparison: whole milk has 125mg calcium at 61 kcal (2.0mg/kcal), cheddar cheese has 721mg at 403 kcal (1.8mg/kcal), and even kale has 254mg at 35 kcal (7.3mg/kcal). Arugula at 6.4mg/kcal is among the most calcium-efficient whole foods ^[1].

Calcium bioavailability from arugula is estimated at approximately 40% — higher than spinach (~5% due to high oxalate binding) but similar to other low-oxalate cruciferous greens. Arugula is notably low in oxalic acid compared to spinach, which means its calcium is more practically available for absorption ^[2].

Two cups of arugula (~40g) provide 64mg absorbable calcium at 10 calories — roughly equivalent to the absorbable calcium from 1/4 cup of milk at 38 calories. While you would need to eat larger volumes of arugula to match dairy for total calcium, the per-calorie efficiency is relevant for calorie-conscious tracking ^[1].

Raw arugula is the most common preparation and preserves the most complete nutrient profile: full vitamin C (15mg), folate (97mcg), and glucosinolate content. The peppery flavor is strongest raw. One cup of raw arugula (~20g) adds just 5 calories to any dish ^[1].

Wilting or sautéing reduces the volume dramatically (arugula wilts to roughly 1/5 of its raw volume), making it easy to consume more per serving. Sautéed arugula retains most calcium and iron but loses approximately 33% of vitamin C and 18% of folate. The added oil increases calorie density to roughly 48 kcal per 100g but enhances fat-soluble vitamin K and beta-carotene absorption ^[3].

On pizza or hot pasta, arugula wilts partially from residual heat — a gentler process than pan-cooking. This preserves more vitamin C and folate than full sautéing while still softening the peppery bite. Arugula pesto transforms the nutritional profile entirely: blending with olive oil, pine nuts, and parmesan creates a calorie-dense sauce (~320 kcal/100g) where the arugula contributes micronutrients while oil and nuts dominate the macros ^[4].

By calories: watercress (11 kcal) < spinach (23 kcal) < arugula (25 kcal). All three are ultra-low-calorie, but watercress has a slight edge for calorie minimization. By calcium: arugula (160mg) > watercress (120mg) > spinach (99mg) — though spinach's calcium is largely bound by oxalates and poorly absorbed ^[1].

By vitamin K: spinach (483mcg) > watercress (250mcg) > arugula (108.6mcg). All three exceed 90% DV per 100g. By folate: spinach leads at 194mcg (49% DV), followed by arugula at 97mcg (24% DV) and watercress at just 9mcg. Arugula is a strong folate source among salad greens, though spinach provides double the amount ^[1].

By iron: spinach wins at 2.71mg, arugula has 1.46mg, watercress has just 0.2mg. By vitamin C: watercress leads at 43mg, arugula has 15mg, spinach has 28.1mg. Each green has a different dominant strength — there is no single 'best' choice, only the best choice for the specific nutrient you're tracking ^[1].