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Arugula vs romaine lettuce

Arugula and romaine lettuce have the same estimated satiety score: 5 out of 5. Romaine lettuce has fewer calories: 17 kcal per 100 g, versus 25 for arugula, so the same calories come with more grams of food.

Two salad greens.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169387 and 169247

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Key differences

  • Arugula provides more protein per calorie: 10.3 g per 100 kcal, versus 7.2 g for romaine lettuce.
  • Romaine lettuce has fewer calories: 17 kcal per 100 g, versus 25 for arugula, so the same calories come with more grams of food.
  • Romaine lettuce has more fiber: 2.1 g per 100 g, versus 1.6 g for arugula.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Arugula, raw; Romaine lettuce, raw.
NutrientArugulaserving: 30 g (1 oz)Romaine lettuceserving: 80 g (3 oz)Difference
Calories25 kcal per 100 g (3.5 oz)8 kcal per serving17 kcal per 100 g (3.5 oz)14 kcal per serving−8 kcal per 100 g (3.5 oz)+6 kcal per serving
Protein2.6 g per 100 g (3.5 oz)0.8 g per serving1.2 g per 100 g (3.5 oz)1 g per serving−1.4 g per 100 g (3.5 oz)+0.2 g per serving
Carbohydrates3.7 g per 100 g (3.5 oz)1.1 g per serving3.3 g per 100 g (3.5 oz)2.6 g per serving−0.4 g per 100 g (3.5 oz)+1.5 g per serving
of which sugars2.1 g per 100 g (3.5 oz)0.6 g per serving1.2 g per 100 g (3.5 oz)1 g per serving−0.9 g per 100 g (3.5 oz)+0.3 g per serving
Fiber1.6 g per 100 g (3.5 oz)0.5 g per serving2.1 g per 100 g (3.5 oz)1.7 g per serving+0.5 g per 100 g (3.5 oz)+1.2 g per serving
Fat0.7 g per 100 g (3.5 oz)0.2 g per serving0.3 g per 100 g (3.5 oz)0.2 g per serving−0.4 g per 100 g (3.5 oz)0 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water91.7 g per 100 g (3.5 oz)27.5 g per serving94.6 g per 100 g (3.5 oz)75.7 g per serving+2.9 g per 100 g (3.5 oz)+48.2 g per serving
Protein per 100 kcal10.3 g7.2 g−3.1 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Romaine lettuce minus Arugula. Source: USDA FDC 169387 and 169247.

Per typical serving

With typical servings, 30 g (1 oz) of arugula has about 8 kcal and 0.8 g of protein, and 80 g (3 oz) of romaine lettuce about 14 kcal and 1 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Arugula and romaine lettuce have the same estimated satiety score: 5 out of 5.

  • Arugula: Calculation: 1 (base) + 2 (very low energy density: 25 kcal/100 g) + 2 (protein: 10.3 g/100 kcal) + 2 (fiber: 6.4 g/100 kcal) + 1 (solid food with 91.7 g of water) = 8; capped at 5.
  • Romaine lettuce: Very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Arugula

  • If you want more protein per calorie: 10.3 g per 100 kcal.

Romaine lettuce

  • If you want to eat more grams for the same calories: 17 kcal per 100 g.
  • If you want to add fiber: 2.1 g per 100 g.

On a GLP-1 medication

Arugula. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Romaine lettuce. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Arugula: every nutrient, frequently asked questions, and similar foods.
  • Romaine lettuce: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Arugula, raw (FDC ID 169387).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247).accessed .