100 g of Arugula, Mint and Red Pepper Salad has 29 calories. It contains 4.5 g of carbs, 2.2 g of protein, 0.6 g of fat and 2.1 g of fiber. Its 129 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Arugula, Mint and Red Pepper Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

2.2g

· 4% DV

Fat

0.6g

· 1% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 27% · Fat 17%

Arugula, Mint and Red Pepper Salad Vitamins & Minerals

Vitamins

Vitamin K

129µg · 108% DV

Vitamin C

96mg · 107% DV

Folate

115µg · 29% DV

Vitamin A

158µg · 18% DV

Minerals

Calcium

111mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

328mg · 10% DV

Magnesium

33mg · 8% DV

How Nutritious Is Arugula, Mint and Red Pepper Salad?

Nutrient density

Very high

86/ 100

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

51/ 100

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.

Arugula, Mint and Red Pepper Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Arugula, Mint and Red Pepper Salad

To burn the 29 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Arugula, Mint and Red Pepper 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, Mint and Red Pepper Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Arugula, Mint and Red Pepper 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, Mint and Red Pepper Salad Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.26g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Arugula, Mint and Red Pepper Salad

🥗vs🍅

Arugula, Mint and Red Pepper Salad vs Tomato11 kcal more per 100 g

→🥗vs🥗

Arugula, Mint and Red Pepper Salad vs Mixed Green Salad11 kcal more per 100 g

→🥗vs🫑

Arugula, Mint and Red Pepper Salad vs Red Pepper2 kcal fewer per 100 g

→🥗vs🥄

Arugula, Mint and Red Pepper Salad vs Boiled Beetroot15 kcal fewer per 100 g

→

Foods Similar to Arugula, Mint and Red Pepper Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026