Arugula vs romaine lettuce: which is healthier?
They are about equally nutrient-dense: arugula scores 97/100 and romaine lettuce 96/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Arugula
25 kcal per 100 g. 1 cup: 20 g
Romaine lettuce
17 kcal per 100 g. 1 cup shredded: 47 g
Which to pick for your goal
- Fewer caloriesRomaine lettuce25 vs 17 kcal per 100 g
- More proteinArugula2.6 vs 1.2 g per 100 g
- More fiberRomaine lettuce1.6 vs 2.1 g per 100 g
- Less sugarRomaine lettuce2 vs 1.2 g per 100 g
- More potassiumArugula369 vs 247 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Arugula, 100 g | Romaine lettuce, 100 g | Arugula, 20 g | Romaine lettuce, 47 g |
|---|---|---|---|---|
| Calories | 25 kcal | 17 kcal | 5 kcal | 8 kcal |
| Protein | 2.6 g | 1.2 g | 0.5 g | 0.6 g |
| Carbohydrates | 3.6 g | 3.3 g | 0.7 g | 1.5 g |
| Sugars | 2 g | 1.2 g | 0.4 g | 0.6 g |
| Fiber | 1.6 g | 2.1 g | 0.3 g | 1 g |
| Fat | 0.7 g | 0.3 g | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 15 mg | 4 mg | 3 mg | 1.9 mg |
| Vitamin A | 119 µg | 436 µg | 24 µg | 205 µg |
| Potassium | 369 mg | 247 mg | 74 mg | 116 mg |
| Iron | 1.5 mg | 1 mg | 0.3 mg | 0.5 mg |
| Calcium | 160 mg | 33 mg | 32 mg | 16 mg |
| Magnesium | 47 mg | 14 mg | 9.4 mg | 6.6 mg |
| Sodium | 27 mg | 8 mg | 5.4 mg | 3.8 mg |
Last updated . Scores use the HowHealthyIs Score method.