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Arugula, Pepper, Tomato and Carrot Salad Calories
Source of vitamin C, vitamin K and fiber
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Arugula, Pepper, Tomato and Carrot Salad (150 g) has 41 calories. That works out to 27 calories per 100 g. It contains 8 g of carbs, 2 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 130.5 µg of Vitamin K covers 109% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Arugula, Pepper, Tomato and Carrot Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
41
KCAL / 150G
Carbs
8g
· 3% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 18% · Fat 10%
Arugula, Pepper, Tomato and Carrot Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2 g | 4% |
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 Arugula, Pepper, Tomato and Carrot Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 41 kcal |
| ½ cup (small) | 75 g | 20 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (small) | 120 g | 32 kcal |
| 1 serving (medium) | 200 g | 54 kcal |
| 1.5 cup (large) | 225 g | 61 kcal |
| 1 pack (whole) | 250 g | 68 kcal |
| 2 cup (extra large) | 300 g | 81 kcal |
| 1 serving (large) | 300 g | 81 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Arugula, Pepper, Tomato and Carrot Salad
How do you make arugula, pepper, tomato and carrot salad?
Arugula, pepper, tomato and carrot salad is made with raw vegetables. Wash and dry the produce, slice the pepper and tomato, and grate or cut the carrot into thin strips. Toss everything just before serving so the leaves stay crisp.
What dressing goes with arugula, pepper, tomato and carrot salad?
A lemon-and-olive-oil dressing suits arugula, pepper, tomato and carrot salad. Whisk the two together with a little salt and black pepper, then dress the salad shortly before serving to keep the arugula from wilting.
Can you make arugula, pepper, tomato and carrot salad ahead of time?
Yes, you can prep arugula, pepper, tomato and carrot salad ahead, but keep the dressing separate. Wash and thoroughly dry the arugula, chop the other vegetables, and refrigerate them in a covered container until you are ready to toss and serve.
How long does arugula, pepper, tomato and carrot salad last in the fridge?
Arugula, pepper, tomato and carrot salad is best eaten the day it is made. Refrigerate leftovers promptly in a covered container and eat them soon, ideally the next day; discard the salad if the leaves become slimy or smell off.
What can you serve with arugula, pepper, tomato and carrot salad?
Arugula, pepper, tomato and carrot salad pairs well with grilled chicken, fish, or meat. It also works alongside a hearty bean dish or a sandwich, where its peppery leaves and crisp vegetables add freshness.
Can you add feta to arugula, pepper, tomato and carrot salad?
Yes, crumbled feta works well in arugula, pepper, tomato and carrot salad. Its salty, tangy flavor complements the peppery arugula and sweet carrot, so taste the salad before adding extra salt to the dressing.
Should you peel the carrots for arugula, pepper, tomato and carrot salad?
Peeling the carrots for arugula, pepper, tomato and carrot salad is optional. Scrub them well under running water; peel them if the skin is rough or you prefer a smoother texture, then grate or slice them thinly.
How do you make arugula, pepper, tomato and carrot salad less bitter?
To make arugula, pepper, tomato and carrot salad less bitter, use young arugula leaves and balance them with lemon, ripe tomato, or extra carrot. A little crumbled cheese can also soften the peppery taste.
Can you use spinach instead of arugula in arugula, pepper, tomato and carrot salad?
Yes, spinach can replace arugula in arugula, pepper, tomato and carrot salad. The result will taste milder and less peppery; baby spinach leaves work especially well because they can be served whole.
Can arugula, pepper, tomato and carrot salad be a meal on its own?
Yes, arugula, pepper, tomato and carrot salad can make a light meal if you add a filling topping. Try chickpeas, lentils, eggs, or grilled chicken, and serve it with bread or another hearty side if you want a more substantial meal.
Arugula, Pepper, Tomato and Carrot Salad Vitamins & Minerals
Vitamins
Vitamin K
130.5µg · 109% DV
Vitamin C
57.75mg · 64% DV
Vitamin A
382.5µg · 43% DV
Folate
78µg · 20% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
425mg · 13% DV
Calcium
83mg · 8% DV
Sodium
29mg · 1% DV
Arugula, Pepper, Tomato and Carrot Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula, Pepper, Tomato and Carrot Salad
To burn the 41 calories in 1 cup (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, Pepper, Tomato and Carrot Salad?
Arugula, pepper, tomato and carrot salad brings together peppery leafy arugula, sweet bell pepper, juicy tomato and crisp carrot. It is a simple fresh salad rather than a dish tied to one particular regional tradition; the ingredients are usually sliced or grated and tossed just before serving. Lemon juice and a little olive oil make a straightforward dressing.
It works as a bright side with grilled foods, grains or sandwiches, or as part of a larger lunch spread. The vegetables contribute fibre and vitamins, while the salad is light overall: it has 27 calories per 100 g before any dressing is added. For a more filling meal, pair it with beans, lentils or a portion of bread.
How Nutritious Is Arugula, Pepper, Tomato and Carrot 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, Pepper, Tomato and Carrot 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, Pepper, Tomato and Carrot Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula, Pepper, Tomato and Carrot 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, Pepper, Tomato and Carrot Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 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.