Is Arugula Good For Weight Loss?

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Yes, arugula is good for weight loss, as it is a low-calorie, high-fiber, and nutrient-rich vegetable that can help you feel full, boost your metabolism, and support your health.

As a nutritionist, I am a big advocate of including a salad plate made up of green leafy vegetables such as Argula.

Because they are not only nutritious but they are weight loss friendly.

But what makes them weight loss-friendly? Let’s find out.

Nutritional Value of Arugula

As per the USDA, 100 g of raw arugula contains the following nutrients:

Serving Size: 100 g

  • Calories: 25
  • Protein: 2.5 g
  • Carbs: 3.6 g
  • Sugar: 2 g
  • Fiber: 1.6 g
  • Fat: 0.4 g

Potential Benefits of Arugula For Weight Loss

They Are Low in Energy Density

Foods with low energy density have fewer calories relative to their weight or volume. This is often due to high water or fiber content.

Arugula, like many leafy greens, is high in water and fiber but low in calories.

This principle allows for consuming larger portions that fill your stomach more, without a corresponding increase in calorie intake.

It’s based on the understanding that the stomach senses fullness partly by the volume of food consumed, not just the calorie content.

Eating a larger volume of low-energy-density foods like arugula can lead to a feeling of fullness or satiety. This is crucial in controlling hunger and reducing the likelihood of overeating.

It Can Improve the Satiety Of Your Meals

Eating is not just a physical need but also a sensory experience. The flavors, aromas, and textures of food play a significant role in how satisfying we find our meals.

When a meal is more satisfying from a sensory perspective, it can lead to a greater feeling of fullness and contentment.

Arugula has a distinctive peppery and slightly bitter taste. This bold flavor can enhance the overall taste of a meal without adding extra calories.

The inclusion of arugula can transform a bland or monotonous meal into something more exciting and palatable.

This increased enjoyment can lead to a sense of satisfaction with smaller portions or lower-calorie meals.

When meals are more satisfying from a flavor standpoint, there’s a lower tendency to overeat or indulge in additional snacking post-meals.

This can help maintain a calorie deficit, which is essential for weight loss.

A satisfying meal can reduce cravings for unhealthy snacks or additional servings, which is crucial in controlling overall calorie intake.

It Has a Decent Amount of Fiber

While arugula doesn’t top the charts in fiber content, with about 1.6 grams per 100 grams, it still contributes a decent amount of fiber, especially when consumed as part of a larger serving or mixed with other vegetables.

Fiber adds bulk to your meals without adding significant calories. This bulk can help you feel fuller for longer, reducing the likelihood of snacking or overeating.

Fiber, particularly soluble fiber, can slow down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels.

Stable blood sugar levels can prevent spikes and crashes that often lead to hunger pangs and cravings.

Arugula can be combined with other higher-fiber foods (like beans, whole grains, or other vegetables) to create a meal that is high in overall fiber content, enhancing the weight loss benefits.

Potential Downsides Of Argula For Weight Loss

Limited Protein Content

Arugula is not a significant source of protein. It contains only about 2.5 grams of protein per 100 grams.

While it’s a healthy vegetable with various nutrients, it cannot be relied upon as a protein source in a diet.

If someone relies heavily on arugula and other low-protein vegetables for weight loss without adequate protein intake from other sources, there’s a risk of losing muscle mass along with fat.

Meals that are low in protein may not be as filling, potentially leading to increased hunger and a higher likelihood of snacking on potentially high-calorie foods.

Overemphasis on Low-Calorie Foods

While low-calorie foods like arugula can help reduce overall calorie intake, overreliance on them without a balanced intake of other food groups can lead to deficiencies in essential nutrients, affecting health and potentially slowing down weight loss.

A strict focus on low-calorie foods can create a stressful relationship with eating, where food choices are driven by calorie content rather than enjoyment and nutritional value.

This strain can make it harder to stick to a weight loss plan.

Diets that are not diverse and are too low in calories are often not sustainable, leading to a higher likelihood of abandoning the diet and potentially regaining any lost weight.

Assuming That Anything With Arugula is Healthy

While arugula is a nutritious and low-calorie addition to a weight loss diet, it’s important to be wary of the health halo effect, a common pitfall where foods are perceived as healthier simply because they contain a healthy ingredient.

This misconception can lead to overconsumption or poor food choices.

For instance, a dessert or a high-calorie dish garnished with arugula doesn’t automatically become healthy.

The presence of arugula in a dish doesn’t negate the effects of high sugar, fat, or calorie contents of other ingredients.

It’s crucial to consider the overall nutritional profile of the entire dish, rather than focusing solely on the presence of a healthy component like arugula.

This balanced perspective helps in making more informed dietary choices that align with weight loss goals.

Also Read: Best Time To Drink Matcha Tea For Weight Loss

Tips For Adding Argula In a Weight Loss Diet

Start with Salads

Arugula is an ideal salad green for those looking to lose weight. It’s incredibly low in calories, with a mere 5 calories per cup, yet it’s packed with fiber, which is essential for weight loss.

Fiber helps slow down digestion, keeping you feeling full and satisfied for longer periods. This can prevent overeating and snacking on unhealthy foods.

Arugula’s unique peppery and slightly bitter taste adds a flavorful twist to salads, making them more interesting and enjoyable.

You can create a nutrient-dense meal by combining arugula with other vegetables, lean proteins, and a light dressing.

Use as a Sandwich Topper

Replacing more traditional lettuce with arugula in sandwiches is a simple yet effective way to enhance the nutritional value of your meal.

Arugula is not only low in calories but also rich in several vitamins and minerals, including vitamin K, which is essential for bone health, and vitamin A, important for immune function and eye health.

Its bold flavor can transform a basic sandwich into a more gourmet and satisfying meal, helping to stave off boredom with your diet.

Blend into Smoothies

Adding arugula to smoothies is a clever way to increase your vegetable intake without compromising taste.

While arugula has a distinct peppery flavor, when blended with fruits like bananas, apples, or berries, its taste becomes subtle, allowing the sweetness of the fruits to dominate.

This method is particularly beneficial for those who struggle to consume enough greens.

Arugula is a good source of calcium, magnesium, and several B vitamins, which are vital for energy metabolism and overall health.

Use Them in Wraps and Tacos

Arugula can be a flavorful addition to wraps and tacos. Its peppery crunch complements the textures and flavors of various fillings, such as grilled chicken, fish, beans, or roasted vegetables.

This not only adds a nutritional punch to your meal but also enhances the sensory experience, making your meal more satisfying.

The added fiber from arugula can help in feeling full, which is beneficial for portion control.

Use as a Pizza Topping

Using arugula as a pizza topping is a smart way to enjoy a favorite dish in a healthier manner.

When added to pizza after baking, arugula imparts a fresh, peppery flavor and a contrasting texture to the melted cheese and soft dough.

This addition increases the volume of your meal without significantly increasing the calorie content, allowing you to feel more satisfied with a smaller portion.

Also Read: Best Time To Drink Green Tea For Weight Loss

Alternatives to Arugula for Weight Loss


This often-overlooked leafy green is a powerhouse for weight loss.

Watercress is exceptionally low in calories but high in water content, which can help you feel full with minimal calorie intake.

It’s also rich in antioxidants and contains phenolic compounds that may aid in metabolism and fat burning.

Its crisp, slightly peppery taste makes it a refreshing addition to salads and sandwiches.


Kale has gained a reputation as a superfood, and for good reason.

It’s not only low in calories but also packed with fiber, which is crucial for weight loss as it helps keep you feeling full.

Kale is also high in calcium, a nutrient that some studies suggest may aid in fat-burning.

Its sturdy texture and earthy flavor work well in cooked dishes like soups and stews, where it retains its nutritional value better than some other greens.


Spinach is a versatile green that’s low in calories and high in fiber, making it excellent for weight loss.

It’s also rich in thylakoids, plant compounds that have been shown to reduce hunger and cravings.

This can be particularly beneficial for weight management. Spinach’s mild flavor and tender texture make it a great addition to both raw and cooked dishes, from smoothies to omelets.

Also Read: Is Spinach Good For Weight Loss?

Butterhead Lettuce

While not as nutrient-dense as some other greens on this list, butterhead lettuce, which includes varieties like Boston and Bibb, is incredibly low in calories and has a high water content.

This makes it a good choice for adding volume to meals without adding many calories, which can be helpful for those looking to lose weight.

Its sweet, tender leaves are a pleasant addition to salads and wraps.

Swiss Chard

Swiss chard is not only low in calories but also a good source of fiber, making it another excellent choice for weight loss.

It’s particularly high in magnesium, a mineral that’s essential for muscle function and energy production, which can be beneficial if you’re incorporating exercise into your weight loss plan.

Swiss chard has a slightly bitter taste, but this mellows out when cooked, making it a great addition to stir-fries and saut├ęs.

Also Read: Is Broccoli Good For Weight Loss?


While no single food is a magic solution for weight loss, incorporating low-calorie, nutrient-rich foods like green leafy vegetables, including arugula, can be a beneficial part of your diet.

These types of vegetables are advantageous because they provide essential nutrients and fiber while being low in calories, meaning you can enjoy them in generous portions without worrying about overconsumption.

However, it’s important to remember that a well-rounded approach is key to successful weight loss.

This means not only including healthy foods like arugula in your diet but also engaging in regular physical activity, ensuring adequate and quality sleep, and effectively managing stress.

These elements work together to support your overall health and weight loss goals.

Also Read: Best Sleeping Positions For Weight Loss


Does arugula burn belly fat?

No, arugula alone does not burn belly fat. Weight loss, including reduction of belly fat, requires a holistic approach involving a balanced diet and regular exercise.

Does arugula help you lose weight?

Arugula can be a part of a weight loss diet due to its low-calorie content and high fiber, which can help in feeling full, but it is not a standalone solution for weight loss.

What greens burn belly fat fast?

No specific greens burn belly fat fast on their own. However, leafy greens like spinach, kale, and lettuce can support weight loss due to their low-calorie and high-fiber content as part of a balanced diet and exercise regimen.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

Sharing is caring!