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Arugula, Cheese and Raisin Salad Calories
Provides calcium, vitamin K and antioxidants
CALORIES
GI
POTASSIUM
FIBER
Arugula, Cheese and Raisin Salad Nutrition Facts
Selected: 100 g
163
KCAL / 100G
Carbs
15.7g
· 39%
Protein
6.5g
· 16%
Fat
8.2g
· 45%
Fiber
1.6g
Arugula, Cheese and Raisin Salad Vitamins & Minerals
Vitamins
Vitamin K
49µg · 41% DV
B2
0.33mg · 25% DV
B12
0.59µg · 25% DV
Folate
56µg · 14% DV
Minerals
Calcium
202mg · 20% DV
Phosphorus
132mg · 19% DV
Sodium
364mg · 16% DV
Selenium
8.1µg · 15% DV
Arugula, Cheese and Raisin Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula, Cheese and Raisin Salad Processed?
NOVA 2
Minimally Processed
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, Cheese and Raisin Salad Contain Allergens?
Contains these allergens:
Which Diets Is Arugula, Cheese and Raisin Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arugula, Cheese and Raisin Salad Fat Profile
SATURATED
4.67g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula, Cheese and Raisin Salad
Arugula, Cheese and Raisin Salad — Frequently Asked Questions
What pairs well with arugula, cheese and raisin salad?
It goes well with grilled chicken, fish, or whole-grain bread. Pairing it with a protein-rich side can make the meal more satisfying.
Is this salad better before or after a workout?
Because it contains carbohydrates from raisins, it can work as a light pre-workout meal 1-2 hours beforehand. After harder training, adding an extra protein source may support recovery better.
Why does arugula sometimes taste too bitter, and how can I balance it?
Arugula naturally has a peppery, slightly bitter taste, especially when the leaves are larger or more mature. Lemon juice, a little olive oil, and the sweetness of raisins help soften that sharpness.
Does adding the cheese at the end help keep the salad fresh?
Yes, especially if you are prepping it ahead. Adding cheese just before serving can help preserve texture and reduce sogginess.
How long does this salad keep in the fridge?
If undressed, it is usually best within about a day in a sealed container. Once dressed, arugula wilts quickly, so it is best eaten the same day.
Can this salad be frozen?
Freezing is generally not recommended. Arugula loses its texture when thawed, cheese can become crumbly or watery, and the overall salad quality drops.
Do raisins make this salad 'too sugary'?
Not necessarily. Raisins add sweetness, but whether the salad feels balanced depends on portion size and what else you eat with it.
Which cheese works best in this salad?
Feta, goat cheese, or other mildly salty soft cheeses usually work well with arugula's sharp flavor. If the cheese is very salty, it helps to keep the dressing simple.
Who should be careful with this salad?
People with dairy allergy should avoid the cheese, and those with lactose sensitivity may need a tolerated cheese or a smaller portion. Anyone limiting sodium may also want to watch the type and amount of cheese used.
Can this salad work as a main meal?
On its own, it is usually better as a light meal or side. To turn it into a fuller main, add beans, eggs, chicken, or another substantial protein source.
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Nutrition data compiled from USDA FoodData Central and scientific sources.