How Many Calories Are in a Bowl of Arugula?

A bowl of raw arugula (about 50 g) contains around 13 calories on average. Nearly all of its weight comes from water; although the leaves contain fiber and minerals, their energy value is very low. Arugula also stands out when compared with other greens: lettuce and watercress are in a similar range, while spinach has slightly more calories per serving when cooked because it shrinks in volume. What raises arugula's calorie count? Arugula itself is low in calories, but olive oil, walnuts, or Parmesan added to a salad can quickly raise the total. One tablespoon of olive oil alone has close to 120 calories, nearly ten times the calories in a bowl of arugula. Raisins, pomegranate seeds, and honey-thick sauces also add calories. To keep an arugula salad light, measure the dressing and use toppings sparingly.

What nutrients does arugula contain? Arugula is rich in vitamin K and folate; it also contains calcium and nitrate compounds. These compounds make it a nutrient-dense green despite its low calorie count. Fresh arugula has its highest nutrient value shortly after it is cut; a bunch left in the refrigerator for several days loses some flavor and some of its vitamins. For that reason, try to eat arugula as fresh as possible.

How do its calories compare with those of other greens? Lettuce, watercress, and parsley are also low in calories. A bowl (50 g) of lettuce has about 8 calories, while the same amount of watercress has around 12. Since the difference is only a few calories, the toppings matter more to the total than the choice of green. Cooked greens are different: a bowl of boiled spinach may have more calories per gram than the same weight of raw arugula because much more spinach fits into a bowl after it shrinks.

How can arugula be added to a meal? Serving a bowl of arugula alongside a main dish is an easy way to add fiber and vitamins while barely affecting the meal's total calories. Arugula served with grilled meat or fish is far lower in calories than French fries used as a side. Replacing lettuce with arugula in sandwiches and wraps similarly leaves the total calorie count nearly unchanged, while adding a slightly bitter note to the flavor. Arugula bunches vary in size from store to store; a bag usually contains enough leaves for two to three bowls. When reading the package's total calorie information, check how many servings it contains, or the amount eaten at one sitting may be more than expected. Arugula is easy to grow and can also be grown in a pot on a balcony. Homegrown arugula has the same calories as store-bought arugula, but is fresher because transport and storage time are shorter.