1 serving (medium) of Arugula Salad with Red Onion (85 g) has 25 calories. That works out to 29 calories per 100 g. It contains 3.5 g of carbs, 2 g of protein, 0.4 g of fat and 1.5 g of fiber. Its 92.6 µg of Vitamin K covers 77% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Arugula Salad with Red Onion?

Arugula Salad with Red Onion pairs peppery arugula leaves with thinly sliced red onion, often dressed simply with olive oil and lemon. It fits naturally into Mediterranean-style cooking, where fresh leafy salads are served alongside grilled fish or meat, beans, and other shared dishes. The ingredients are easy to find in many parts of the world, making it a straightforward side for everyday meals as well as a bright addition to a larger spread.

The greens are tender, while the onion brings a crisp bite and a little sweetness; the lemony dressing keeps the flavours lively. It is a light, low-calorie salad, with 29 calories per 100 g. For a milder onion flavour, let the slices sit briefly in the dressing before tossing them with the arugula, or add beans or grains to make the salad more substantial.

Arugula Salad with Red Onion Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

2.3g

· 5% DV

Fat

0.5g

· 1% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 54% · Protein 31% · Fat 15%

Arugula Salad with Red Onion Vitamins & Minerals

Vitamins

Vitamin K

109µg · 91% DV

Folate

103µg · 26% DV

Vitamin C

17.4mg · 19% DV

Vitamin A

118µg · 13% DV

Minerals

Calcium

141mg · 14% DV

Iron

2mg · 11% DV

Magnesium

42mg · 10% DV

Potassium ⭐

331mg · 10% DV

How Nutritious Is Arugula Salad with Red Onion?

Nutrient density

Very high

84/ 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

50/ 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 Salad with Red Onion 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 Salad with Red Onion

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 Salad with Red Onion 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 Red Onion 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 Salad with Red Onion 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 Salad with Red Onion Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 2.1:1

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

Compare Arugula Salad with Red Onion

🥗vs🍅

Arugula Salad with Red Onion vs Tomato11 kcal more per 100 g

→🥗vs🥗

Arugula Salad with Red Onion vs Mixed Green Salad11 kcal more per 100 g

→🥗vs🫑

Arugula Salad with Red Onion vs Red Pepper2 kcal fewer per 100 g

→🥗vs🥄

Arugula Salad with Red Onion vs Boiled Beetroot15 kcal fewer per 100 g

→

Foods Similar to Arugula Salad with Red Onion

🍅

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

Frequently Asked Questions About Arugula Salad with Red Onion

How do you make Arugula Salad with Red Onion?

To make Arugula Salad with Red Onion, wash and thoroughly dry the arugula, then toss it with thinly sliced red onion, olive oil, lemon juice, and salt. Add the dressing just before serving to keep the leaves crisp.

What goes in Arugula Salad with Red Onion?

Arugula Salad with Red Onion is made with arugula, red onion, and a simple dressing, usually olive oil and lemon. Cherry tomatoes, shaved Parmesan, feta, or toasted nuts are common additions, but none is essential.

What should you serve with Arugula Salad with Red Onion?

Arugula Salad with Red Onion pairs well with grilled fish, chicken, steak, or roasted vegetables. Its peppery leaves and sharp onion also cut through rich dishes such as pasta with cream sauce or a hearty sandwich.

How do you make red onion milder in Arugula Salad with Red Onion?

Soak the thinly sliced red onion in cold water for several minutes, then drain and pat it dry before adding it to Arugula Salad with Red Onion. A little lemon juice also softens its sharpness.

What dressing goes with Arugula Salad with Red Onion?

A lemon-and-olive-oil dressing is a natural match for Arugula Salad with Red Onion because its acidity balances the peppery arugula and sharp onion. Whisk in a little Dijon mustard if you want a more emulsified dressing.

Can you make Arugula Salad with Red Onion ahead of time?

You can prepare the components of Arugula Salad with Red Onion ahead, but keep the dressing separate. Wash and dry the arugula thoroughly, store it with the sliced onion in the refrigerator, and toss everything just before serving.

How long does Arugula Salad with Red Onion last in the fridge?

Undressed Arugula Salad with Red Onion is best eaten within a day, since arugula loses its crisp texture quickly. Once dressed, it can become limp and watery, so serve it promptly rather than storing leftovers.

How should you wash arugula for Arugula Salad with Red Onion?

Rinse the arugula leaves gently under cold running water, then dry them completely in a salad spinner or with a clean towel. Dry leaves help the dressing cling and keep Arugula Salad with Red Onion from turning watery.

Why is Arugula Salad with Red Onion bitter?

Arugula Salad with Red Onion can taste bitter because arugula naturally has a peppery, slightly bitter flavor, which may be stronger in older leaves. Lemon juice and olive oil balance it; fresh, young leaves usually taste milder.

Can you add cheese to Arugula Salad with Red Onion?

Yes, cheese works well in Arugula Salad with Red Onion; shaved Parmesan, crumbled feta, or goat cheese complements the peppery leaves and sharp onion. Add it just before serving so it keeps its texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026