Protein in food · Vegetables, fruit & tofu
How much protein is in arugula?
One cup of arugula (20 g) has 0.5 g of protein (5 kcal); 100 g has 2.6 g.
10.4 g protein per 100 kcal · USDA FoodData Central
10.4 g of protein per 100 kcal (42% of its calories), but only 2.6 g per 100 g, so it takes a lot of it.
25 g of protein from arugula alone takes 962 g (about 48 cups) and 240 kcal.
#9 of 32 in Vegetables, fruit & tofu for protein per 100 g, #9 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 2.6 g | 25 | 3.6 g | 0.7 g |
| 1 oz (28 g) | 0.7 g | 7 | 1 g | 0.2 g |
| 1 cup (20 g) | 0.5 g | 5 | 0.7 g | 0.1 g |
One cup of arugula (20 g) is under 1% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 58%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Arugula | 2.6 g | 25 | 10.4 g |
| Cauliflower | 1.9 g | 25 | 7.6 g |
| Green cabbage | 1.3 g | 25 | 5.2 g |
| Eggplant | 1 g | 25 | 4.0 g |
| Red bell peppers | 1 g | 26 | 3.8 g |
Recipes with arugula
4 recipes in the Feast Mode library use arugula, macros computed the same way.
Across the 4 library recipes that use it, a serving has 10 g of arugula on average, which brings 0.3 g of protein: 1% of the dish’s protein. It carries the most in Steak and Chimichurri Grain Bowls, at 1% of the protein.
Questions
How much protein is in a cup of arugula?
One cup of arugula (20 g) has 0.5 g of protein and 5 kcal, with 0.7 g of carbohydrate and 0.1 g of fat.
How much protein is in 100 g of arugula?
100 g of arugula has 2.6 g of protein, 25 kcal, 3.6 g of carbohydrate and 0.7 g of fat (USDA FoodData Central 169387).
Is arugula a good source of protein?
High protein per calorie, but bulky: 10.4 g of protein per 100 kcal (42% of its calories), but only 2.6 g per 100 g, so it takes a lot of it. Getting 25 g of protein from arugula alone takes 962 g (about 48 cups) and 240 kcal.
Which has more protein, arugula or cauliflower?
Arugula, with 2.6 g of protein per 100 g against 1.9 g for cauliflower. Per 100 kcal: arugula 10.4 g, cauliflower 7.6 g.
Source: USDA FoodData Central, SR Legacy 169387: “Arugula, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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