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Arugula Mixed Salad Calories
A low-calorie salad made with arugula and assorted raw vegetables, providing fiber and micronutrients.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Arugula Mixed Salad (70 g) has 14 calories. That works out to 20 calories per 100 g. It contains 2.2 g of carbs, 0.8 g of protein, 0.2 g of fat and 1 g of fiber. Its 66.5 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula Mixed Salad Nutrition Facts
Selected: 1 cup (chopped) · 70 g
14
KCAL / 70G
Carbs
2.2g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 23% · Fat 13%
Arugula Mixed Salad nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 0.8 g | 2% |
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 Mixed Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 14 kcal |
| 1 piece (small) | 35 g | 7 kcal |
| 1 piece (medium) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 120 g | 24 kcal |
| 2 cup (chopped) | 140 g | 28 kcal |
| 1 serving (large) | 180 g | 36 kcal |
| 1 serving (extra large) | 250 g | 50 kcal |
| 1 bottle (whole) | 300 g | 60 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Arugula Mixed Salad
What goes into an arugula mixed salad?
An arugula mixed salad usually combines arugula with crisp raw vegetables such as tomatoes, cucumber, and bell pepper. Add red onion, radishes, or carrots if you like, but keep the mix balanced so the peppery leaves remain noticeable.
What dressing goes best with an arugula mixed salad?
A simple lemon-and-olive-oil dressing suits an arugula mixed salad because its acidity complements arugula’s peppery flavor. Whisk the dressing with a little salt and black pepper, then toss it with the salad just before serving.
How do you wash arugula for an arugula mixed salad?
Rinse arugula and the other vegetables for an arugula mixed salad under cool running water, gently separating the leaves to remove grit. Dry them thoroughly with a salad spinner or clean towel; water left on the leaves dilutes the dressing.
How do you keep an arugula mixed salad from getting soggy?
Keep an arugula mixed salad crisp by drying the vegetables well and adding dressing only at serving time. If using juicy ingredients such as tomatoes, cut and mix them in at the last moment so their liquid does not collect among the leaves.
How long does an arugula mixed salad keep in the fridge?
An undressed arugula mixed salad keeps best when refrigerated in a covered container, with the leaves and cut vegetables dry. Eat it promptly for the best texture; once dressed, it tends to wilt and release liquid, so leftovers are less appealing.
Can you prepare an arugula mixed salad ahead of time?
Yes, you can prep an arugula mixed salad ahead by washing and thoroughly drying the ingredients, then storing them separately in the refrigerator. Combine the vegetables and add dressing just before serving to preserve the leaves’ texture.
Why does an arugula mixed salad taste peppery or bitter?
An arugula mixed salad can taste peppery because that is arugula’s natural flavor, which may be stronger in mature leaves. Balance it with lemon, sweet ripe tomatoes, or a little fruit, rather than masking the salad with a heavy dressing.
What should you serve with an arugula mixed salad?
Serve an arugula mixed salad alongside grilled chicken, fish, or roasted vegetables for a fresh contrast. It also works with grain bowls, pasta, and sandwiches; add a protein-rich topping if you want the salad to serve as the main dish.
Can you eat the stems in an arugula mixed salad?
Yes, tender arugula stems are edible in an arugula mixed salad and add a little crunch. Remove any thick, tough ends, and chop longer stems so they are easier to eat with the leaves and other vegetables.
How can you make an arugula mixed salad more filling?
Add chickpeas, beans, a boiled egg, grilled chicken, or nuts to make an arugula mixed salad more substantial. These toppings add protein or texture and turn a light side salad into a more satisfying meal.
Arugula Mixed Salad Vitamins & Minerals
Vitamins
Vitamin K
66.5µg · 55% DV
Vitamin A
147µg · 16% DV
Vitamin C
12.6mg · 14% DV
Folate
38.5µg · 10% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
154mg · 5% DV
Calcium
39mg · 4% DV
Sodium
25mg · 1% DV
Arugula Mixed Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula Mixed Salad
To burn the 14 calories in 1 cup (chopped) (70 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 Mixed Salad?
Arugula mixed salad combines peppery arugula with assorted raw vegetables, often such as tomatoes, cucumber and lettuce. There is no single fixed recipe: the mix changes with the season and what is on hand.
The arugula’s sharp, slightly peppery bite contrasts with the cool crunch of the other vegetables. It works as a fresh side for grilled food or can make a light lunch, with dressing added just before serving to keep the leaves crisp. Mostly vegetables, it offers fibre and micronutrients while staying low in calories; a 100 g portion has 20 calories. For a more filling bowl, pair it with beans, grains or another protein, and use lemon with a little olive oil for a simple dressing.
How Nutritious Is Arugula Mixed 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 Mixed 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 Mixed Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula Mixed 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 Mixed Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.