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Arugula Crab Salad Calories
High protein, low calorie, omega-3, vitamin C, iron
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula Crab Salad (120 g) has 90 calories. That works out to 75 calories per 100 g. It contains 5 g of carbs, 10.2 g of protein, 2.6 g of fat and 1.8 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula Crab Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
90
KCAL / 120G
Carbs
5g
· 2% DV
Protein
10.2g
· 20% DV
Fat
2.6g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 48% · Fat 28%
Arugula Crab Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 10.2 g | 20% |
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 Serving of Arugula Crab Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 90 kcal |
| 1 piece (mini) | 60 g | 45 kcal |
| 1 serving (small) | 80 g | 60 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (large) | 180 g | 135 kcal |
| 1 serving (extra large) | 220 g | 165 kcal |
| 1 bottle (jumbo) | 250 g | 188 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Arugula Crab Salad
How do you make arugula crab salad?
Arugula crab salad is made by tossing fresh, dried arugula with cooked crab meat and a simple dressing. Add lemon juice, olive oil, and pepper, then combine just before serving so the leaves stay crisp.
What goes in arugula crab salad?
Arugula crab salad starts with arugula and cooked crab meat. Lemon and olive oil make a simple dressing, while cucumber, avocado, or tomatoes are common additions. There is no single standard recipe for this salad.
Does arugula crab salad use real crab or imitation crab?
Arugula crab salad can be made with either cooked crab meat or imitation crab, but they are different ingredients. Imitation crab is usually made from fish and seasoned to resemble crab, so check the recipe or package if you want real crab.
What dressing goes best with arugula crab salad?
A lemon-and-olive-oil dressing works well with arugula crab salad. Its bright, mild flavor complements the peppery greens and sweet crab without covering them up; add the dressing shortly before serving to keep the arugula from wilting.
Can you make arugula crab salad with canned crab?
Yes, canned crab works in arugula crab salad. Drain it well and gently pick through it for any shell fragments; taste before adding salt, since some canned crab is already salty.
Can arugula crab salad be made ahead?
Yes, you can prepare the components of arugula crab salad ahead, but keep the arugula, crab, and dressing separate until serving. Mixing them early can make the leaves wilt and the salad watery.
How long does arugula crab salad last in the fridge?
Keep arugula crab salad covered in the refrigerator and aim to eat it by the next day. The leaves soften once dressed, and seafood salad should not be left at room temperature for an extended period.
What should you serve with arugula crab salad?
Serve arugula crab salad with crusty bread, boiled potatoes, or a light soup. For a more filling meal, pair it with whole-grain bread; a heavy, creamy side can overwhelm the salad’s fresh flavors.
Is arugula crab salad a healthy meal?
Yes, arugula crab salad can be a light meal that combines seafood with leafy greens. Choose cooked rather than fried crab and use a modest amount of dressing to keep the dish fresh and balanced.
Is arugula crab salad good for weight loss?
Arugula crab salad can fit into a weight-loss meal as a light main or side dish. Large amounts of creamy dressing, fried toppings, or bread served alongside can make the meal more substantial, so keep portions in mind.
Arugula Crab Salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
B12
1.32µg · 55% DV
Vitamin C
21.6mg · 24% DV
Folate
78µg · 20% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
132mg · 19% DV
Sodium
384mg · 17% DV
Calcium
108mg · 11% DV
Potassium ⭐
336mg · 10% DV
Arugula Crab Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula Crab Salad
To burn the 90 calories in 1 serving (medium) (120 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 Crab Salad?
Arugula crab salad pairs peppery arugula leaves with delicate crab meat, often with other fresh vegetables and a simple dressing. It is better understood as a contemporary seafood salad than as a dish with one established regional origin; the exact additions vary from kitchen to kitchen.
The greens’ sharp, slightly bitter bite balances the crab’s mild sweetness. It works as a light lunch or starter, dressed with lemon and olive oil, or served alongside bread for a more substantial meal. With 8.5 g of protein per 100 g, it offers a protein-rich option without being especially calorie-dense. Keep the dressing light and add cucumber or tomato for extra freshness.
How Nutritious Is Arugula Crab Salad?
Nutrient density
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 Crab 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 Crab Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula Crab Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Crab Salad Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.