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Arugula and lettuce salad Calories
Low-calorie leafy salad rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 cup (chopped) of Arugula and lettuce salad (60 g) has 12 calories. That works out to 20 calories per 100 g. It contains 1.8 g of carbs, 1.1 g of protein, 0.2 g of fat and 1 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula and lettuce salad Nutrition Facts
Selected: 2 cup (chopped) · 60 g
12
KCAL / 60G
Carbs
1.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 33% · Fat 13%
Arugula and lettuce salad nutrition facts table · 2 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Cups of Chopped Arugula and lettuce salad?
| Serving | Amount | Calories |
|---|---|---|
| 2 cup (chopped) | 60 g | 12 kcal |
| 1 piece (whole) | 8 g | 2 kcal |
| 1 cup (chopped) | 30 g | 6 kcal |
| 1 serving (small) | 75 g | 15 kcal |
| 3 cup (chopped) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 120 g | 24 kcal |
| 1 serving (large) | 180 g | 36 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Arugula and lettuce salad
How do you make arugula and lettuce salad?
Make arugula and lettuce salad by washing and thoroughly drying the leaves, then tearing or chopping them into bite-size pieces. Toss with olive oil, lemon juice, and salt just before serving so the greens stay crisp.
Can you make arugula and lettuce salad ahead of time?
Yes, you can prep arugula and lettuce salad ahead by washing and drying the greens and keeping them chilled in a covered container. Store the dressing separately and toss everything together shortly before serving.
How do you keep arugula and lettuce salad crisp?
Keep arugula and lettuce salad crisp by drying the leaves thoroughly and adding dressing only at the last moment. A clean, dry container and refrigeration help; avoid packing the leaves tightly or leaving them submerged in water.
What dressing goes best with arugula and lettuce salad?
A lemon-and-olive-oil dressing goes especially well with arugula and lettuce salad. The acidity balances arugula’s peppery flavor without overwhelming the mild lettuce; add salt and black pepper, then dress the salad right before eating.
Why does arugula and lettuce salad taste peppery?
Arugula gives arugula and lettuce salad its naturally peppery, slightly bitter taste. Choose young, tender leaves for a milder flavor, or balance stronger leaves with lemon dressing, sweet tomatoes, fruit, or a little cheese.
What can you add to arugula and lettuce salad to make it a meal?
Add chickpeas, grilled chicken, salmon, or a hard-boiled egg to make arugula and lettuce salad more substantial. Include a grain such as quinoa or a slice of bread if you want a heartier lunch.
Should you wash arugula and lettuce before making salad?
Yes, wash arugula and lettuce separately under cool running water before making salad. Gently separate the leaves so you can rinse away grit, then dry them well; residual water can dilute the dressing and make the salad limp.
What should you serve with arugula and lettuce salad?
Serve arugula and lettuce salad alongside grilled fish, roasted vegetables, pasta, or a sandwich. Its fresh, peppery flavor contrasts nicely with rich mains, and it also works as a bed for grilled chicken or beans.
Can you use baby arugula in arugula and lettuce salad?
Yes, baby arugula works well in arugula and lettuce salad and usually has a more tender texture and milder bite than mature leaves. Mix it with crisp lettuce and handle it gently to avoid bruising.
How do you stop arugula and lettuce salad from getting soggy?
To stop arugula and lettuce salad getting soggy, dry the greens completely, keep wet toppings and dressing separate, and toss just before serving. If using juicy tomatoes or cucumbers, add them at the last minute too.
Arugula and lettuce salad Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin A
150µg · 17% DV
Folate
45µg · 11% DV
Vitamin C
9.6mg · 11% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.06mg · 7% DV
Calcium
57mg · 6% DV
Potassium ⭐
180mg · 5% DV
Sodium
11mg · 0% DV
Arugula and lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula and lettuce salad
To burn the 12 calories in 2 cup (chopped) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Arugula and lettuce salad?
Arugula and lettuce salad combines peppery, slightly bitter arugula with the mild, crisp leaves of lettuce. It has no single fixed origin or recipe: the greens are common in salads across many cuisines, and additions vary with the season and local preference. It is often served raw with a simple dressing, such as olive oil and lemon or vinegar, and can be topped with vegetables, cheese, or nuts. Enjoy it as a light side with grilled food, or add a protein-rich topping to make it more substantial. Mostly leafy greens, it is low in calories and provides vitamins C and K; a 100 g portion has 20 calories. For a lighter dressing, use citrus juice and just a little oil.
How Nutritious Is Arugula and lettuce salad?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Arugula and lettuce salad Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula and lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Arugula and lettuce salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula and lettuce salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.