Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Arugula, parsley, mint and tomato salad Calories
Low-calorie herb salad rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula, parsley, mint and tomato salad (120 g) has 30 calories. That works out to 25 calories per 100 g. It contains 5.2 g of carbs, 2.5 g of protein, 0.5 g of fat and 2.5 g of fiber. Its 342 µg of Vitamin K covers 285% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula, parsley, mint and tomato salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
30
KCAL / 120G
Carbs
5.2g
· 2% DV
Protein
2.5g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Arugula, parsley, mint and tomato salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.5 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Arugula, parsley, mint and tomato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 30 kcal |
| 1 cup (chopped) | 70 g | 18 kcal |
| 1 serving (small) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 2 cup (chopped) | 140 g | 35 kcal |
| 1 serving (large) | 180 g | 45 kcal |
| 1 pack (large) | 200 g | 50 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Arugula, parsley, mint and tomato salad
How do you make arugula, parsley, mint and tomato salad?
Combine washed, thoroughly dried arugula, chopped parsley and mint, and cut tomatoes. Dress the arugula, parsley, mint and tomato salad just before serving with olive oil, lemon juice and salt, then toss gently so the leaves stay fresh.
What dressing goes with arugula, parsley, mint and tomato salad?
A simple lemon-and-olive-oil dressing suits arugula, parsley, mint and tomato salad best. Add lemon gradually so it does not overpower the herbs, and season with salt shortly before serving because salt draws moisture from the tomatoes.
What should you serve with arugula, parsley, mint and tomato salad?
Serve arugula, parsley, mint and tomato salad alongside grilled chicken, fish, meat, or beans for a fresh contrast. It also pairs well with flatbread and roasted vegetables; add chickpeas or cheese if you want the salad itself to feel more substantial.
Can you make arugula, parsley, mint and tomato salad ahead of time?
You can wash and dry the herbs ahead, but keep them separate from the tomatoes and dressing until serving. Tomatoes release liquid and dressed leaves wilt, so assembling arugula, parsley, mint and tomato salad at the last minute preserves its crisp texture.
How do you make arugula, parsley, mint and tomato salad less bitter?
Use young arugula and balance its peppery bitterness with ripe tomatoes and lemon in arugula, parsley, mint and tomato salad. A little olive oil rounds out the flavor, while adding more parsley than arugula can make the herb mix taste milder.
Should you remove arugula stems for arugula, parsley, mint and tomato salad?
No, you do not need to remove thin, tender arugula stems from arugula, parsley, mint and tomato salad. Trim away any thick or woody ends, which can feel tough, and tear the leaves by hand for a more relaxed salad texture.
How should you wash arugula, parsley, mint and tomato for salad?
Rinse the arugula, parsley, mint and tomatoes under clean running water before preparing the salad. Dry the leaves thoroughly, since water left on them dilutes the dressing and makes arugula, parsley, mint and tomato salad turn limp sooner.
Can you add onion to arugula, parsley, mint and tomato salad?
Yes, thinly sliced red or white onion works in arugula, parsley, mint and tomato salad. Use a small amount so its sharpness does not overwhelm the mint and parsley; soaking the slices briefly in cold water softens their bite.
How long does arugula, parsley, mint and tomato salad last in the fridge?
Keep leftover arugula, parsley, mint and tomato salad covered in the refrigerator and eat it as soon as possible, ideally the same day. Once dressed, the tomatoes release juice and the leaves soften; discard it if it smells or looks spoiled.
Can you freeze arugula, parsley, mint and tomato salad?
No, freezing is not suitable for arugula, parsley, mint and tomato salad. The tomatoes become watery and the delicate leaves lose their texture when thawed, so prepare only what you can eat fresh rather than freezing leftovers.
Arugula, parsley, mint and tomato salad Vitamins & Minerals
Vitamins
Vitamin K
342µg · 285% DV
Vitamin C
42mg · 47% DV
Folate
102µg · 26% DV
Vitamin A
177.6µg · 20% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.34mg · 15% DV
Iron
2.52mg · 14% DV
Potassium ⭐
462mg · 14% DV
Sodium
22mg · 1% DV
Arugula, parsley, mint 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, parsley, mint and tomato salad
To burn the 30 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, parsley, mint and tomato salad?
Arugula, parsley, mint and tomato salad brings together peppery leafy greens, fragrant herbs and juicy tomato. It is usually made fresh, with the leaves roughly chopped or left whole, then dressed shortly before serving so they stay lively. The combination is familiar in Mediterranean-style cooking, though the ingredients work just as well in everyday salads elsewhere.
Serve it alongside grilled fish, meat or vegetables, or add it to a simple lunch with bread and cheese. The crisp leaves and cool, juicy tomato make a refreshing contrast to richer dishes. It is a low-calorie salad that contributes fibre and vitamins C and K. For a lighter dressing, use plenty of lemon and just a little olive oil.
How Nutritious Is Arugula, parsley, mint and tomato 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, parsley, mint 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, parsley, mint and tomato salad Contain Allergens?
No known major allergens
Which Diets Is Arugula, parsley, mint 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, parsley, mint and tomato salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Arugula, parsley, mint and tomato salad
Foods Similar to Arugula, parsley, mint and tomato salad
Have another question about Arugula, parsley, mint and tomato salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.