How Many Calories Are in a Handful of Arugula?

A handful of fresh arugula, about 20 grams, contains an average of 5 calories. Arugula is among the lowest-calorie leafy greens. Since most of its weight is water, the total increases very little even when the portion changes. Arugula contains about 25 calories per 100 grams. A 30-40 gram portion added to a salad therefore contains about 8-10 calories, less than the calories in most salad dressings. Why is arugula so low in calories? Arugula consists mostly of water and fiber, with almost no fat or sugar. Its low carbohydrate content also keeps its energy value low. Compared with an equal weight of bread or a handful of nuts, the difference can be dozens of times greater. Its low calorie content does not mean it lacks nutritional value; arugula is rich in vitamin K, folate, and calcium. For people tracking calories, it is filling by volume but low in energy, so you can make a large salad with only a small increase in total calories. How do dressings change the balance? Arugula itself is low in calories, but one 15 ml measure of olive oil adds about 120 calories. That is dozens of times the calories in the arugula itself. Parmesan, walnuts, or sun-dried tomatoes also quickly raise the total and can turn a light green salad into a filling main dish. For people tracking calories, the other ingredients in the salad matter more than the arugula. Using arugula as the main ingredient and limiting the dressing is a practical way to make a meal that is both filling and light. This works especially well as a green side dish with a heavier dinner. How does arugula compare with other leafy greens? Arugula has about the same number of calories as lettuce and watercress; the difference is only a few calories. Its sharp, slightly bitter flavor sets it apart, adding character even in small amounts without adding calories. Mixing equal parts arugula and lettuce in salads keeps the volume while balancing the flavor. Does cooking arugula change its calories? Arugula is usually eaten raw, but it can also be sautéed or added to a dish. Heat noticeably shrinks its volume, as it does with spinach, because water evaporates from the leaves. This does not increase the calories; it only packs the same calories into a smaller volume. A plate of cooked arugula may look much smaller than the raw version but contains nearly the same number of calories. Garlic, olive oil, or butter added during cooking can noticeably increase the total calories. Arugula sautéed for only a few seconds without added oil remains a very low-calorie side dish, so the amount of added oil matters much more than the arugula itself.