FiberKit
How much fiber is in arugula?
0.3 gfiber in 1 cup (20 g)
That’s 1% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 0.3 g
- Daily Value
- 1%
- Per 100 g
- 1.6 g
- In vegetables
- #72 of 73
Soluble and insoluble fiber
Soluble 0 g (11%)Insoluble 0.3 g (89%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 72 | Arugula1 cup | 1 cup | 0.3 g | 1% |
Questions
How much fiber is in arugula?
Arugula has 0.3 g of fiber in 1 cup (20 g), 1% of the Daily Value. That’s 1.6 g of fiber per 100 g.
Is arugula high in fiber?
Not especially. One serving gives 1% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in arugula soluble or insoluble?
Both. A serving has 0 g of soluble and 0.3 g of insoluble fiber, so it’s 11% soluble.
How does arugula compare with other vegetables?
It ranks #72 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
What’s a higher-fiber swap for arugula?
Romaine lettuce has 2 g in 2 cups, shredded. That’s 1.7 g more than a serving of arugula. Also try cabbage (1.8 g) or raw kale (1.7 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 169387. Values are for the serving shown and vary with variety and cooking.