1 serving (medium) of Arugula, Tomato, Parsley and Basil Salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 6.1 g of carbs, 2.7 g of protein, 0.6 g of fat and 2.7 g of fiber. Its 352.5 µg of Vitamin K covers 294% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Arugula, Tomato, Parsley and Basil Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

1.8g

· 4% DV

Fat

0.4g

· 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 60% · Protein 26% · Fat 14%

Arugula, Tomato, Parsley and Basil Salad Vitamins & Minerals

Vitamins

Vitamin K

235µg · 196% DV

Vitamin C

27mg · 30% DV

Folate

105µg · 26% DV

Vitamin A

175µg · 19% DV

Minerals

Calcium

105mg · 11% DV

Potassium ⭐

355mg · 10% DV

Iron

1mg · 6% DV

Magnesium

27mg · 6% DV

How Nutritious Is Arugula, Tomato, Parsley and Basil Salad?

Nutrient density

Very high

88/ 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

49/ 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, Tomato, Parsley and Basil Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Arugula, Tomato, Parsley and Basil Salad

To burn the 25 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

3min

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, Tomato, Parsley and Basil 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, Tomato, Parsley and Basil Salad 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, Tomato, Parsley and Basil 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, Parsley and Basil Salad Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 2:1

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

Compare Arugula, Tomato, Parsley and Basil Salad

🥗vs🍅

Arugula, Tomato, Parsley and Basil Salad vs Tomato7 kcal more per 100 g

→🥗vs🥗

Arugula, Tomato, Parsley and Basil Salad vs Mixed Green Salad7 kcal more per 100 g

→🥗vs🫑

Arugula, Tomato, Parsley and Basil Salad vs Red Pepper6 kcal fewer per 100 g

→🥗vs🥄

Arugula, Tomato, Parsley and Basil Salad vs Boiled Beetroot19 kcal fewer per 100 g

→

Foods Similar to Arugula, Tomato, Parsley and Basil Salad

🍅

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026