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Arugula, beetroot and tomato salad Calories
Source of fiber, folate, vitamin K and antioxidants
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Arugula, beetroot and tomato salad (150 g) has 54 calories. That works out to 36 calories per 100 g. It contains 10.6 g of carbs, 2.7 g of protein, 0.5 g of fat and 3.5 g of fiber. Its 154.5 µg of Vitamin K covers 129% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Arugula, beetroot and tomato salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
54
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
2.7g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 19% · Fat 8%
Arugula, beetroot and tomato salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 3.5 g | 13% |
| Protein | 2.7 g | 5% |
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 1 Cup of Chopped Arugula, beetroot and tomato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 54 kcal |
| ½ cup (chopped) | 75 g | 27 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (small) | 100 g | 36 kcal |
| 1 serving (medium) | 180 g | 65 kcal |
| 1.5 cup (chopped) | 225 g | 81 kcal |
| 1 pack (large) | 250 g | 90 kcal |
| 1 serving (large) | 280 g | 101 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Arugula, beetroot and tomato salad
How do you make arugula, beetroot and tomato salad?
Arugula, beetroot and tomato salad is easy to make: combine washed, thoroughly dried arugula with cooked or raw beetroot and chopped tomatoes. Dress it with olive oil and lemon juice just before serving so the leaves stay crisp.
Should the beetroot in arugula, beetroot and tomato salad be roasted or boiled?
Either works in arugula, beetroot and tomato salad. Roasted beetroot tastes sweeter and more concentrated, while boiled beetroot is softer and milder. Let cooked beetroot cool completely before mixing it with the arugula.
What dressing goes best with arugula, beetroot and tomato salad?
A lemon and olive oil dressing suits arugula, beetroot and tomato salad especially well. Its acidity balances the beetroot’s sweetness and arugula’s peppery bite. Add a little mustard or balsamic vinegar if you want a sharper, fuller-flavoured dressing.
Can you make arugula, beetroot and tomato salad ahead of time?
You can prep arugula, beetroot and tomato salad ahead, but keep the components separate until serving. Store cooked beetroot in a covered container and keep washed, dried arugula chilled; add the tomatoes and dressing at the last moment.
Can you eat raw beetroot in arugula, beetroot and tomato salad?
Yes, raw beetroot works in arugula, beetroot and tomato salad when it is washed, peeled and grated or shaved very thinly. Thin pieces are easier to eat than chunks and add a firm crunch alongside the soft tomato.
How do you keep arugula from wilting in arugula, beetroot and tomato salad?
Keep arugula crisp in arugula, beetroot and tomato salad by drying the leaves thoroughly and adding dressing only just before serving. Cool cooked beetroot first, and avoid leaving salted tomatoes mixed with the greens for a long time.
What can you serve with arugula, beetroot and tomato salad?
Arugula, beetroot and tomato salad pairs well with grilled fish, chicken, roasted vegetables or beans. Its peppery, tangy flavour also cuts through richer dishes; add bread or a grain on the side to make it a more substantial meal.
Can you add feta or goat cheese to arugula, beetroot and tomato salad?
Yes, feta or goat cheese is a common addition to arugula, beetroot and tomato salad. The salty, creamy cheese contrasts with sweet beetroot and sharp arugula; dress lightly and taste before adding extra salt.
Why does arugula, beetroot and tomato salad turn red?
Arugula, beetroot and tomato salad can turn red because beetroot releases its deeply coloured juice, especially after it is cut or grated. Keep the beetroot in larger pieces and mix it in gently just before serving to limit staining.
Is arugula, beetroot and tomato salad a good light lunch?
Yes, arugula, beetroot and tomato salad can make a light lunch, but the vegetables alone may not keep you full for long. Add beans, eggs, cheese or another protein-rich food to make it more satisfying.
Arugula, beetroot and tomato salad Vitamins & Minerals
Vitamins
Vitamin K
154.5µg · 129% DV
Folate
108µg · 27% DV
Vitamin C
23.1mg · 26% DV
Vitamin A
126µg · 14% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.15mg · 17% DV
Potassium ⭐
501mg · 15% DV
Calcium
123mg · 12% DV
Sodium
50mg · 2% DV
Arugula, beetroot and tomato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula, beetroot and tomato salad
To burn the 54 calories in 1 cup (chopped) (150 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, beetroot and tomato salad?
Arugula, beetroot and tomato salad brings together peppery fresh leaves, sweet, earthy beetroot and juicy tomato. The beetroot is often cooked and sliced or grated, though raw beetroot can also be used. A simple dressing of olive oil and lemon lets the vegetables’ contrasting flavours come through.
Serve it as a side, alongside grilled dishes, or as a light lunch with bread or grains. Its crisp, juicy textures balance the tender beetroot, and the vegetables provide fibre, folate and vitamin K. At 36 calories per 100 g, it makes a light base; add chickpeas or beans for a more filling meal, and dress just before serving to keep the leaves fresh.
How Nutritious Is Arugula, beetroot and tomato 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, beetroot and tomato 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, beetroot and tomato salad Contain Allergens?
No known major allergens
Which Diets Is Arugula, beetroot and tomato 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
— Not suitable
Low FODMAP
— Not suitable
Arugula, beetroot and tomato salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.