KETO VERDICTYES
Arugula is fantastic for keto: ~2g net carbs per 100g with a bold, peppery bite. It adds volume and micronutrients to meals with minimal carb impact—perfect as a daily salad base or fresh garnish.
Is Arugula Keto?
Leafy Greens
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
2gnet carbs in your portion
- Total carbs
- 3.7g
- Fiber
- 1.6g
- Protein
- 2.6g
- Fat
- 0.7g
- Calories
- 25
Arugula is fantastic for keto: ~2g net carbs per 100g with a bold, peppery bite. It adds volume and micronutrients to meals with minimal carb impact—perfect as a daily salad base or fresh garnish.
- Net carbs (100 g)2g
- Protein (100 g)2.6g
- Fat (100 g)0.7g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
2g
Total Carbs
3.7g
Fiber
1.6g
Protein
2.6g
Fat
0.7g
Calories
25
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Exceptionally low net carbs (~2g/100g) make generous portions easy
- Naturally rich in vitamins K, A, and C with minimal glucose impact
- Peppery flavor boosts salads, omelets, and meats without adding carbs
- Pairs perfectly with healthy fats like olive oil or avocado
- Light, hydrating green that adds volume and satiety
- Ideal as a large salad base for everyday keto meals
PREPARATION SUGGESTIONS
SIMPLE ARUGULA SALAD
Toss arugula with olive oil, lemon juice, shaved parmesan, and pine nuts for a quick, keto-perfect salad.
PIZZA TOPPING
Scatter fresh arugula on a finished keto pizza for a crisp, peppery contrast to rich cheese and meats.
ARUGULA PESTO
Blend arugula, garlic, pine nuts, parmesan, and olive oil for a spicy pesto—great on zucchini noodles or grilled chicken.
STEAK OR SALMON TOPPER
Dress arugula with olive oil and a splash of balsamic vinegar, then pile over grilled meats or fish.
EGG SCRAMBLE
Fold fresh arugula into scrambled eggs or omelets just before taking off heat so it wilts perfectly.
SOUP GARNISH
Add a handful over hot soup right before serving for a fresh, bright finish.