Is Arugula Keto?

Leafy Greens
Arugula sticker illustration
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.

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 (100g)2g
  • Protein (100g)2.6g
  • Fat (100g)0.7g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
2g
Total Carbs
3.7g
Fiber
1.6g
Protein
2.6g
Fat
0.7g
Calories
25

Source: USDA FoodData Central

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

HEALTH BENEFITS

  • Dietary nitrates may support healthy blood pressure and vascular function
  • Antioxidant-rich, helping counter inflammation and oxidative stress
  • High in vitamin K for bone health and calcium regulation
  • Contains glucosinolates (cruciferous family) with protective compounds
  • Sulfur-containing compounds support natural detox pathways
  • Low-calorie, fiber-containing leafy green that supports weight management and digestion

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.

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