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Arugula, tomato, cucumber and pepper salad Calories
Low-calorie fresh 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 bottle (medium) of Arugula, tomato, cucumber and pepper salad (180 g) has 43 calories. That works out to 24 calories per 100 g. It contains 7.4 g of carbs, 2.3 g of protein, 0.5 g of fat and 2.9 g of fiber. Its 111.6 µg of Vitamin K covers 93% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula, tomato, cucumber and pepper salad Nutrition Facts
Selected: 1 bottle (medium) · 180 g
43
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 21% · Fat 11%
Arugula, tomato, cucumber and pepper salad nutrition facts table · 1 bottle (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 2.3 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.
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How Many Calories in 1 Bottle of Arugula, tomato, cucumber and pepper salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 180 g | 43 kcal |
| 1 cup (chopped) | 45 g | 11 kcal |
| 1 serving (small) | 80 g | 19 kcal |
| 2 cup (chopped) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 piece (half) | 110 g | 26 kcal |
| 1 serving (medium) | 120 g | 29 kcal |
| 3 cup (chopped) | 135 g | 32 kcal |
| 1 serving (large) | 180 g | 43 kcal |
| 1 piece (whole) | 220 g | 53 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Arugula, tomato, cucumber and pepper salad
How do you make arugula, tomato, cucumber and pepper salad?
Arugula, tomato, cucumber and pepper salad is made by combining washed, dried arugula with chopped tomatoes, cucumber and sweet pepper. Dress it with olive oil, lemon juice and salt just before serving so the leaves stay fresh.
What dressing goes well with arugula, tomato, cucumber and pepper salad?
A lemon-and-olive-oil dressing works especially well with arugula, tomato, cucumber and pepper salad. For a slightly sweeter, tangier version, add a little balsamic vinegar; dress the salad shortly before eating to keep it crisp.
What should you serve with arugula, tomato, cucumber and pepper salad?
Arugula, tomato, cucumber and pepper salad pairs well with grilled chicken, fish, or a grain-based main dish. It also makes a fresh side for sandwiches and roasted vegetables.
Can you make arugula, tomato, cucumber and pepper salad ahead of time?
Yes, you can prepare the components of arugula, tomato, cucumber and pepper salad ahead of time. Wash and dry the arugula, then store it separately from the chopped vegetables and dressing; combine everything just before serving.
How long does arugula, tomato, cucumber and pepper salad last in the fridge?
Arugula, tomato, cucumber and pepper salad is best eaten the day it is dressed, since the leaves wilt and the vegetables release liquid. Refrigerate leftovers in a covered container and use them within a day.
Why does arugula, tomato, cucumber and pepper salad taste bitter?
Arugula can give arugula, tomato, cucumber and pepper salad a naturally peppery, slightly bitter taste, especially when the leaves are mature. Choose tender young leaves or balance the sharpness with extra tomato and a little lemon.
How do you keep arugula, tomato, cucumber and pepper salad from getting soggy?
To keep arugula, tomato, cucumber and pepper salad from getting soggy, dry the washed leaves thoroughly and wait to add salt and dressing until serving. If preparing it in advance, keep the dressing separate.
Is arugula, tomato, cucumber and pepper salad healthy?
Yes, arugula, tomato, cucumber and pepper salad is a useful way to add fresh vegetables to a meal. Its leafy greens and colorful vegetables provide a range of nutrients; a generous pour of oil or rich toppings can change the overall balance.
Can arugula, tomato, cucumber and pepper salad help with weight loss?
Arugula, tomato, cucumber and pepper salad can make a meal feel more substantial while adding fresh vegetables. Keep creamy dressings and calorie-dense toppings modest, and pair the salad with a satisfying source of protein.
Can you add protein to arugula, tomato, cucumber and pepper salad?
Yes, adding protein turns arugula, tomato, cucumber and pepper salad into a more filling meal. Try chickpeas, lentils, grilled chicken, tuna, boiled egg or crumbled cheese, and add them just before serving.
Arugula, tomato, cucumber and pepper salad Vitamins & Minerals
Vitamins
Vitamin K
111.6µg · 93% DV
Vitamin C
39.6mg · 44% DV
Vitamin A
214.2µg · 24% DV
Folate
82.8µg · 21% DV
Minerals
Manganese
0.32mg · 14% DV
Copper
0.13mg · 14% DV
Potassium ⭐
459mg · 14% DV
Iron
1.98mg · 11% DV
Sodium
43mg · 2% DV
Arugula, tomato, cucumber and pepper salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula, tomato, cucumber and pepper salad
To burn the 43 calories in 1 bottle (medium) (180 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, tomato, cucumber and pepper salad?
Arugula, tomato, cucumber and pepper salad brings peppery arugula together with juicy tomato, crisp cucumber and sweet or mildly sharp pepper. It is a simple fresh salad rather than a dish tied to one specific cuisine, and is easy to adapt with whatever peppers are available. A lemon-and-olive-oil dressing suits its bright flavours; serve it alongside grilled fish, meat or beans, or add it to a sandwich or grain bowl.
Mostly vegetables, it is a light, low-calorie choice with some fibre, while arugula and peppers contribute vitamins C and K. To make it more filling, top it with chickpeas, egg or cheese. Keep the dressing modest if you want the vegetables’ freshness to remain at the forefront.
How Nutritious Is Arugula, tomato, cucumber and pepper 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, tomato, cucumber and pepper 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, tomato, cucumber and pepper salad Contain Allergens?
No known major allergens
Which Diets Is Arugula, tomato, cucumber and pepper 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, tomato, cucumber and pepper salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.