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Arugula, Lamb's Lettuce and Tomato Salad Calories
Light raw salad rich in fiber and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula, Lamb's Lettuce and Tomato Salad (150 g) has 30 calories. That works out to 20 calories per 100 g. It contains 4.7 g of carbs, 2.7 g of protein, 0.6 g of fat and 2.7 g of fiber. Its 232.5 µg of Vitamin K covers 194% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula, Lamb's Lettuce and Tomato Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
30
KCAL / 150G
Carbs
4.7g
· 2% DV
Protein
2.7g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 31% · Fat 15%
Arugula, Lamb's Lettuce and Tomato Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 2.7 g | 10% |
| 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 Serving of Arugula, Lamb's Lettuce and Tomato Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 30 kcal |
| 1 cup (small) | 50 g | 10 kcal |
| 1 cup (medium) | 75 g | 15 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 1 bottle (large) | 200 g | 40 kcal |
| 1 serving (large) | 250 g | 50 kcal |
| 1 serving (extra large) | 350 g | 70 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Arugula, Lamb's Lettuce and Tomato Salad
How do you make arugula, sorrel and tomato salad?
To make arugula, sorrel and tomato salad, toss washed, thoroughly dried leaves with chopped tomatoes. Add olive oil, a little salt and lemon juice just before serving. Sorrel is naturally tart, so taste the dressing before adding much citrus.
What dressing goes best with arugula, sorrel and tomato salad?
A simple olive-oil and lemon dressing works well with arugula, sorrel and tomato salad. Sorrel already has a sharp, lemony taste, so add citrus gradually; a mild vinaigrette also works if you want a softer flavor.
Why does sorrel taste sour in arugula, sorrel and tomato salad?
Sorrel naturally tastes tart because of its characteristic plant acids; the sourness is not a sign that it has spoiled. Use ripe, sweet tomatoes and go easy on lemon juice to balance the flavor in arugula, sorrel and tomato salad.
Can you eat sorrel raw in arugula, sorrel and tomato salad?
Yes, young sorrel leaves can be eaten raw in arugula, sorrel and tomato salad, where their tart flavor pairs well with tomato. Sorrel contains oxalates, so people with a history of kidney stones should ask a clinician about frequent or large servings.
Can lamb's lettuce replace sorrel in arugula, sorrel and tomato salad?
Yes, lamb's lettuce can replace sorrel in arugula, sorrel and tomato salad, but the result will taste milder and less tart. The names refer to different greens: Turkish kuzu kulağı is sorrel, not lamb's lettuce.
How do you keep arugula, sorrel and tomato salad from getting soggy?
Dry the arugula and sorrel thoroughly after washing, and dress arugula, sorrel and tomato salad only just before serving. Chop and add the tomatoes at the last moment too, since their juices can soften the leaves.
Can you prepare arugula, sorrel and tomato salad ahead of time?
You can wash and dry the leaves ahead of time, then keep them covered in the refrigerator. For fresh-tasting arugula, sorrel and tomato salad, wait to chop the tomatoes and add the dressing until just before serving.
How long does arugula, sorrel and tomato salad last in the fridge?
Dressed arugula, sorrel and tomato salad is best eaten the day it is made because the leaves wilt and the tomatoes release juice. Store undressed leaves separately from chopped tomatoes and dressing to keep them fresher.
What goes well with arugula, sorrel and tomato salad?
Arugula, sorrel and tomato salad pairs well with grilled fish or chicken, beans, and crusty bread. Its fresh, tangy flavor also makes it a useful side for richer mains, including roasted vegetables or grilled cheese.
Is arugula, sorrel and tomato salad healthy?
Yes, arugula, sorrel and tomato salad is a light way to add leafy greens and vegetables to a meal. For a more filling dish, serve it with beans, grains, eggs or another protein rather than relying on the salad alone.
Arugula, Lamb's Lettuce and Tomato Salad Vitamins & Minerals
Vitamins
Vitamin K
232.5µg · 194% DV
Vitamin C
31.5mg · 35% DV
Folate
108µg · 27% DV
Vitamin A
180µg · 20% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.15mg · 17% DV
Calcium
165mg · 17% DV
Potassium ⭐
510mg · 15% DV
Sodium
26mg · 1% DV
Arugula, Lamb's Lettuce 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, Lamb's Lettuce and Tomato Salad
To burn the 30 calories in 1 serving (medium) (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, Lamb's Lettuce and Tomato Salad?
Roka, kuzu kulağı (sorrel) and tomato salad combines peppery arugula, tangy sorrel leaves and juicy tomatoes. Here, kuzu kulağı means sorrel, not lamb’s lettuce. It is an easy raw salad to make with fresh greens, dressed simply with olive oil and lemon juice or vinegar.
The leaves bring a lively, slightly sharp flavour, while tomato adds juiciness and balances their bite. Serve it alongside grilled dishes, as part of a mezze-style spread, or with a simple lunch. It is a light salad with some fibre; a 100 g portion has 20 calories. For a more substantial meal, add chickpeas or another preferred protein, and keep the dressing modest if you want to maintain its light feel.
How Nutritious Is Arugula, Lamb's Lettuce and Tomato 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, Lamb's Lettuce 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, Lamb's Lettuce and Tomato Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula, Lamb's Lettuce 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
✓ Suitable
Low FODMAP
— Not suitable
Arugula, Lamb's Lettuce and Tomato Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.