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Last updated: Aug 9, 2026

Food Exchange

Arugula

LettucePopular

Food Exchange Arugula is carb-leaning, with about 44% of macro calories from carb. Each serving has 35 calories, 4g protein, 5g carbs, and 1g fat, making it a lighter restaurant option to compare with larger meals.

Per serving

Serving Size

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Calories

Per serving

4 g

Protein

5 g

Carbs

1 g

Fat

Nutrition Facts

Amount per serving

Calories35 kcal

% Daily Value*

Total Fat 1 g1%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 35 mg2%

Total Carbohydrate 5 g2%

Dietary Fiber 2 g7%

Total Sugars 3 g—

Protein 4 g8%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

kcal

Protein4 g (36%)

Carbs5 g (44%)

Fat1 g (20%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

36% of macro calories come from protein.

Satiety index6.4/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate9 min walk

About 4 minutes of running for these calories.

Key Nutrients

Protein 4 g8%

Fiber 2 g7%

Sodium 35 mg2%

Sugars 3 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein10/10 protein density from 4g protein and 35 calories.Yes

Lower carb5g carbs per serving.Yes

Low fat1g total fat per serving.Yes

High sugar3g total sugars per serving.No

High sodium35mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Arugula has 96 fewer calories than 5 Star Mushroom Soup and 1g less protein. Compare

Arugula has 25 more calories than Aged Balsamic Vinegar and 4g more protein. Compare

5 Star Mushroom Soup131 kcal · 5 g proteinAged Balsamic Vinegar10 kcal · 0 g proteinAlmond Croissant497 kcal · 12 g proteinAlmonds110 kcal · 6 g proteinAmerican Cheese Slice90 kcal · 6 g proteinApple20 kcal · 0 g protein

Compare with 5 Star Mushroom Soup

Arugula Compared With Nearby Items

Food Exchange Arugula is listed in the Lettuce category with 35 calories, 4g protein, 5g carbs, and 1g fat per serving.

Data Source and Methodology

Nutrition values for Arugula are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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