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Arugula Tulum Cheese Salad Calories
Low-carb salad rich in calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula Tulum Cheese Salad (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 3.7 g of carbs, 8.2 g of protein, 12.7 g of fat and 1.7 g of fiber. Its 103.2 µg of Vitamin K covers 86% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula Tulum Cheese Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
158
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
8.2g
· 16% DV
Fat
12.7g
· 16% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 20% · Fat 71%
Arugula Tulum Cheese Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 5.52 g | 28% |
| Trans fat | 0.12 g | |
| Sodium | 418 mg | 18% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.2 g | 16% |
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 Serving of Arugula Tulum Cheese Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 158 kcal |
| 1 piece (whole) | 30 g | 40 kcal |
| 1 cup (shredded) | 45 g | 59 kcal |
| 2 piece (whole) | 60 g | 79 kcal |
| 1 serving (small) | 80 g | 106 kcal |
| 1 cup (chopped) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (large) | 180 g | 238 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Arugula Tulum Cheese Salad
How do you make Arugula Tulum Cheese Salad?
Make Arugula Tulum Cheese Salad by tossing clean, thoroughly dried arugula with crumbled Tulum cheese, olive oil, and lemon juice. Add the cheese and dressing just before serving so the leaves stay crisp and the cheese does not make the salad watery.
What does Tulum cheese add to Arugula Tulum Cheese Salad?
Tulum cheese gives Arugula Tulum Cheese Salad a salty, tangy flavor and a crumbly texture. It is a Turkish cheese traditionally aged in a skin or container; taste the salad before adding salt, since the cheese can already be quite salty.
What dressing goes with Arugula Tulum Cheese Salad?
Lemon juice and olive oil are a good dressing for Arugula Tulum Cheese Salad. Their fresh acidity balances the peppery arugula and rich, salty cheese; add a little pomegranate molasses if you want a sweeter, more Turkish-style contrast.
Can you use feta instead of Tulum cheese in Arugula Tulum Cheese Salad?
Yes, feta can replace Tulum cheese in Arugula Tulum Cheese Salad. Feta is usually softer and brinier, so crumble it gently and taste before seasoning; a mild goat cheese also works, though the flavor will be less distinctly Turkish.
What goes well with Arugula Tulum Cheese Salad?
Arugula Tulum Cheese Salad pairs well with grilled chicken, meat, or fish, and it can add a peppery contrast to a simple grain or bean dish. Serve it as a side or add bread for a more substantial meal.
Can Arugula Tulum Cheese Salad be made ahead?
You can prep the ingredients for Arugula Tulum Cheese Salad ahead, but keep the dressing and cheese separate until serving. Dry the arugula well and refrigerate it in a covered container; dressed leaves wilt quickly.
How long does Arugula Tulum Cheese Salad keep in the fridge?
Arugula Tulum Cheese Salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers promptly in a covered container; the leaves may soften and release water, so discard the salad if it has been left out for a long time.
How do you keep arugula from wilting in Arugula Tulum Cheese Salad?
To keep the arugula crisp in Arugula Tulum Cheese Salad, wash it in advance, dry it thoroughly, and add the dressing only at the last moment. Store prepared leaves separately from the cheese and dressing in the refrigerator.
Is Arugula Tulum Cheese Salad good for weight loss?
Arugula Tulum Cheese Salad can fit into a weight-loss meal because it is vegetable-based and can be served as a side. The amount of cheese and dressing affects how filling and energy-dense the finished salad is, so portion them to suit your meal.
Can you eat Arugula Tulum Cheese Salad during pregnancy?
Yes, Arugula Tulum Cheese Salad can be eaten during pregnancy if the arugula is washed thoroughly and the Tulum cheese is made with pasteurized milk. If the cheese’s pasteurization status is unclear, ask your healthcare professional before eating it.
Arugula Tulum Cheese Salad Vitamins & Minerals
Vitamins
Vitamin K
103.2µg · 86% DV
Folate
76.8µg · 19% DV
B2
0.23mg · 18% DV
B12
0.38µg · 16% DV
Minerals
Phosphorus
154mg · 22% DV
Calcium
218mg · 22% DV
Sodium
418mg · 18% DV
Zinc
1.34mg · 12% DV
Potassium ⭐
286mg · 8% DV
Arugula Tulum Cheese Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula Tulum Cheese Salad
To burn the 158 calories in 1 serving (medium) (120 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 Tulum Cheese Salad?
Arugula Tulum Cheese Salad brings peppery arugula together with crumbled tulum, a traditional Turkish cheese known for its tangy, salty character. Recipes vary, but the greens and cheese are often dressed simply, letting their contrasting flavors stand out. In Turkey it can be served as a meze, a light meal, or a side for grilled dishes; elsewhere, it works well alongside roasted vegetables or a hearty main. The cheese adds protein and calcium, while the salad stays low in carbohydrates. For a lighter plate, use just enough dressing to coat the leaves, and add lemon for extra brightness.
How Nutritious Is Arugula Tulum Cheese Salad?
Nutrient density
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 Tulum Cheese 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 Tulum Cheese Salad Contain Allergens?
Contains these allergens:
Which Diets Is Arugula Tulum Cheese Salad 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 Tulum Cheese Salad Fat Profile
SATURATED
5.52g
MONOUNSATURATED
4.44g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.