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Arugula Salad with Curd Cheese Calories
Source of protein and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Arugula Salad with Curd Cheese Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
3.5g
· 17%
Protein
7.5g
· 37%
Fat
4.2g
· 46%
Fiber
1.4g
Arugula Salad with Curd Cheese Vitamins & Minerals
Vitamins
Vitamin K
105µg · 88% DV
Folate
70µg · 18% DV
Vitamin C
16mg · 18% DV
B2
0.18mg · 14% DV
Minerals
Phosphorus
125mg · 18% DV
Selenium
9µg · 16% DV
Calcium
150mg · 15% DV
Sodium
250mg · 11% DV
Arugula Salad with Curd Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula Salad with Curd Cheese 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 Salad with Curd Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Arugula Salad with Curd Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Arugula Salad with Curd Cheese Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1.15g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Foods Similar to Arugula Salad with Curd Cheese
Arugula Salad with Curd Cheese — Frequently Asked Questions
Can arugula salad with curd cheese be made ahead?
Yes, but it keeps its texture best if the arugula is dried well and the dressing and curd cheese are added just before serving. Otherwise the leaves can wilt and release water quickly.
How long does this salad keep in the fridge?
Undressed, it is usually best within about a day in a sealed container. Once dressed, it is best eaten the same day because arugula softens fast.
How can I make arugula taste less bitter?
Use younger, smaller leaves for a milder flavor. Lemon juice, olive oil, and mild curd cheese also help balance arugula’s peppery bitterness.
What can I use instead of curd cheese?
Ricotta, cottage cheese, or another mild fresh cheese can work well. If you swap in a saltier cheese, reduce added salt elsewhere.
Is it better before or after a workout?
It can work before training as a light meal that is not too heavy. Because it also provides protein, it can fit after training too, especially with a more substantial side.
Is this salad filling enough on its own?
It can be enough for a light meal or snack, but many people will find it more satisfying with whole-grain bread, beans, or eggs. Adding a side can improve fullness and meal balance.
Is it a good choice late at night?
It is generally a light option if you want something not too heavy in the evening. However, raw greens may bother people with reflux or sensitive digestion.
Why does arugula go limp so quickly after washing?
Excess moisture on the leaves speeds up wilting. Drying it thoroughly and storing it with paper towel in the fridge helps it stay crisper.
What ingredients pair well with arugula and curd cheese?
Walnuts, tomatoes, cucumber, pomegranate, avocado, and a lemon-olive oil dressing all pair well. Acidic and slightly sweet ingredients balance arugula’s sharp flavor.
Who should be careful with this salad?
People with a dairy allergy or intolerance should be cautious because of the curd cheese. Some people with a history of kidney stones may also want to moderate large, frequent servings of high-oxalate greens and ask a clinician if unsure.
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Nutrition data compiled from USDA FoodData Central and scientific sources.