Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Arugula tomato cucumber spring onion salad Calories
Low-calorie, refreshing salad rich in vitamins C and K and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula tomato cucumber spring onion salad (150 g) has 33 calories. That works out to 22 calories per 100 g. It contains 5.4 g of carbs, 2.1 g of protein, 0.5 g of fat and 2.3 g of fiber. Its 123 µg of Vitamin K covers 102% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula tomato cucumber spring onion salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
33
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
Arugula tomato cucumber spring onion salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2.1 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.
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 tomato cucumber spring onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 33 kcal |
| 1 cup (shredded) | 45 g | 10 kcal |
| 2 cup (chopped) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (small) | 100 g | 22 kcal |
| 1 piece (whole) | 180 g | 40 kcal |
| 1 serving (large) | 220 g | 48 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Arugula tomato cucumber spring onion salad
How do you make arugula tomato cucumber spring onion salad?
Toss washed, thoroughly dried arugula with chopped tomato, cucumber, and thinly sliced spring onion. Dress it just before serving with olive oil, lemon juice, and salt so the leaves stay crisp and the vegetables do not release too much liquid.
What dressing goes with arugula tomato cucumber spring onion salad?
A simple lemon and olive oil dressing suits this salad best, with salt and black pepper to taste. For a sharper, slightly sweet finish, add a small splash of red-wine vinegar or balsamic vinegar, then toss right before serving.
Can you make arugula tomato cucumber spring onion salad ahead of time?
You can wash and prepare the ingredients ahead, but keep them undressed and preferably store the wet vegetables separately from the arugula. Add the dressing just before serving; salt and acid quickly soften the leaves and draw juice from the tomatoes.
Why does arugula tomato cucumber spring onion salad get watery?
The chopped tomatoes and cucumber release liquid, especially after salt or dressing is added. Dry the greens well, cut the vegetables shortly before serving, and dress the salad at the last moment to keep it from becoming soggy.
How long does arugula tomato cucumber spring onion salad keep in the fridge?
Undressed, covered salad components keep their texture better than a fully dressed salad, but this combination is best eaten fresh. Once tossed with dressing, the arugula wilts and the tomato and cucumber make the mixture watery, so eat leftovers promptly.
What can you serve with arugula tomato cucumber spring onion salad?
Serve it alongside grilled fish, chicken, or meat, or pair it with a savory tart or a grain bowl. Its crisp vegetables and tangy dressing work especially well with richer mains that benefit from a fresh side.
How do you make arugula tomato cucumber spring onion salad less peppery?
Choose young arugula leaves, remove thick stems, and use more cucumber and tomato relative to the greens. Lemon juice and olive oil also mellow arugula’s peppery bite without masking the fresh flavor of the salad.
Can you add feta or avocado to arugula tomato cucumber spring onion salad?
Yes, crumbled feta adds a salty, creamy contrast, while avocado makes the salad richer and softer. Taste before adding salt if you use feta, and add avocado shortly before serving so it stays fresh.
Should you peel the cucumber for arugula tomato cucumber spring onion salad?
No, peeling is not necessary if the cucumber is clean and its skin is tender. Wash it well under running water and trim the ends; peel it only if the skin is tough or you prefer a softer texture.
Is arugula tomato cucumber spring onion salad good for weight loss?
It can fit into a weight-loss meal because it provides a generous serving of vegetables without a heavy dressing. To make it more filling, add a protein such as beans, egg, fish, or chicken rather than relying on the salad alone.
Arugula tomato cucumber spring onion salad Vitamins & Minerals
Vitamins
Vitamin K
123µg · 102% DV
Vitamin C
27mg · 30% DV
Vitamin A
178.5µg · 20% DV
Folate
69µg · 17% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.11mg · 12% DV
Potassium ⭐
390mg · 11% DV
Iron
1.8mg · 10% DV
Sodium
36mg · 2% DV
Arugula tomato cucumber spring onion 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 spring onion salad
To burn the 33 calories in 1 serving (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 tomato cucumber spring onion salad?
Peppery arugula, juicy tomato, crisp cucumber and mild spring onion make up this fresh, simple salad. It is easy to put together with everyday produce and is commonly dressed with olive oil and lemon, which balance the greens’ bite without masking their freshness.
Serve arugula tomato cucumber spring onion salad alongside grilled foods, or add it to a lunch spread with bread, beans or cheese. The contrast of peppery leaves and cool, juicy vegetables makes it especially refreshing. At 22 calories per 100 g, it is a light choice that also provides fibre and vitamins C and K. For a more substantial meal, pair it with chickpeas or another filling protein.
How Nutritious Is Arugula tomato cucumber spring onion 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 spring onion 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 spring onion salad Contain Allergens?
No known major allergens
Which Diets Is Arugula tomato cucumber spring onion 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 spring onion salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Arugula tomato cucumber spring onion salad
Foods Similar to Arugula tomato cucumber spring onion salad
Have another question about Arugula tomato cucumber spring onion 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.