Vegetable

How much fiber is in arugula?

Arugula has 0.6 g of fiber per 2 cups (40 g). That is 2% of the daily value and a low amount for an vegetable.

0.6g

per 2 cups

1.5g

per 100 g

daily value

#55of 60

vegetables

Soluble vs insoluble

Soluble 0.2g 33% Insoluble 0.4g 67%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About arugula and fiber

Two cups of arugula weigh only 40 grams and give 0.6 grams of fiber, because the leaves are so light. It is a flavor green rather than a fiber source.

Counts toward plant diversityLow FODMAP at this serving

How arugula compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Cucumber	1/2 medium	0.9 g	0.6 g	3%
Radishes	1/2 cup sliced	0.9 g	1.6 g	3%
Mushrooms	1 cup sliced	0.7 g	1 g	3%
Green Onions (Scallions)	1/4 cup chopped	0.6 g	2.4 g	2%
Arugula	2 cups	0.6 g	1.5 g	2%
Leek	1/2 cup cooked	0.5 g	1 g	2%
Wakame Seaweed	2 tbsp dried	0.5 g	5 g	2%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

42×

servings of arugula to reach 25 g, the adequate intake for adult women

64×

servings of arugula to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for arugula

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Arugula, baby, raw	2.3 g	–	–
Arugula, raw	1.6 g	–	–
Lettuce, arugula, raw	1.6 g	–	–

Frequently asked questions

How much fiber is in arugula?

2 cups of arugula, about 40 grams, contains 0.6 grams of dietary fiber. That is 1.5 grams of fiber per 100 grams and 2% of the 28 gram daily value.

Is arugula high in fiber?

Not especially. Arugula has 0.6 g per serving, which ranks 55 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in arugula soluble or insoluble?

About 33% of the fiber in arugula is soluble (0.2 g) and 67% is insoluble (0.4 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of arugula would reach a daily fiber goal?

It would take about 42 servings to reach 25 g (the adequate intake for adult women) and 64 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.