Foods/Vegetables/Arugula

Vegetables · smoothie

Arugula

1 cup · 20 g5 kcal

A balanced vegetable contributor — a little of a lot, with no single standout.

Macros

Per serving

5 kcal

Energy

0.5g

Protein

0.7g

Carbs

0.1g

Fat

0.3g

Fiber

Protein 0.5 gCarbs 0.7 gFat 0.1 g

25 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup (20 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — arugula gives a little of a lot. The bars are short on purpose; that’s honest.

18%

Good source of

No single standout — and that’s fine.
Nothing in arugula clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills arugula’s gaps?

Arugula is lighter on Vitamin D, Potassium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus Brazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 20 g

Generous to use, with room before it crowds out variety.

Common questions

Arugula, in brief

How many calories are in arugula?

1 cup (20 g) of arugula has about 5 calories.

What is arugula high in?

Arugula has no single standout nutrient — it's a balanced contributor, with Vitamin K highest at 18% of a day's needs.

Is arugula good in a smoothie?

Yes — arugula is one of S8D's smoothie-role foods.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin K Folate (DFE) Iron Vitamin A Vitamin C Calcium

Put arugula to work.

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