Vegetables
How much fiber is in arugula?
0.6 g
of fiber in 2 cups of arugula (40 g). That is a small amount: 2% of a man’s daily target (38 g) and 2% of a woman’s (25 g).
How it compares
Arugula ranks #67 of 73 vegetables and #249 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Hearts of palm | 1/2 cup (73 g) | 1.1 g |
| Leeks, cooked | 1 cup (104 g) | 1 g |
| Mushrooms, raw | 1 cup, sliced (70 g) | 0.7 g |
| Arugula | 2 cups (40 g) | 0.6 g |
| Cucumber | 1 cup, sliced (104 g) | 0.5 g |
| Seaweed | 1/2 cup (40 g) | 0.5 g |
| Dill pickle | 1 spear (35 g) | 0.3 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 41.7 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in arugula?
2 cups of arugula (40 g) contains 0.6 g of dietary fiber, according to USDA data. 100 g contains 1.6 g.
Is arugula high in fiber?
Low in fiber. One serving gives 2% of the 28 g Daily Value used on US food labels. It ranks #67 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11959: “Arugula, raw”. Fiber, total dietary: 1.6 g per 100 g. Serving weight 40 g. How we calculate.