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Arugula Vegetable Salad Calories
Low-calorie and rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula Vegetable Salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 6 g of carbs, 2.4 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 142.5 µg of Vitamin K covers 119% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula Vegetable Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
38
KCAL / 150G
Carbs
6g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 25% · Fat 12%
Arugula Vegetable Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.4 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 Serving of Arugula Vegetable Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 38 kcal |
| ½ cup (chopped) | 35 g | 9 kcal |
| 1 cup (chopped) | 70 g | 18 kcal |
| 100 g | 100 g | 25 kcal |
| 1.5 cup (chopped) | 105 g | 26 kcal |
| 2 cup (chopped) | 140 g | 35 kcal |
| 1 serving (large) | 220 g | 55 kcal |
| 1 serving (extra large) | 300 g | 75 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Arugula Vegetable Salad
What goes in arugula vegetable salad?
Arugula vegetable salad commonly combines fresh arugula with tomatoes, cucumber, red onion, and other seasonal vegetables. Choose crisp produce and keep the pieces bite-sized so the peppery leaves are easy to eat with each forkful.
How do you make arugula vegetable salad?
To make arugula vegetable salad, wash and thoroughly dry the arugula and vegetables, then chop and toss them together. Add olive oil and lemon juice just before serving so the leaves stay fresh rather than turning limp.
What dressing goes with arugula vegetable salad?
A simple lemon-and-olive-oil dressing works especially well with arugula vegetable salad because its acidity balances arugula’s peppery bite. Whisk the dressing separately and add it shortly before serving to keep the vegetables crisp.
How do you keep arugula vegetable salad from getting soggy?
Keep arugula vegetable salad crisp by drying the washed leaves thoroughly and adding dressing only at serving time. If you are preparing it ahead, store the vegetables and dressing separately in the refrigerator.
Can you make arugula vegetable salad ahead of time?
Yes, you can prep arugula vegetable salad ahead by washing, drying, and chopping the ingredients, then refrigerating them separately from the dressing. Toss everything together just before eating, since dressed arugula wilts quickly.
How do you make arugula less bitter in arugula vegetable salad?
Balance the peppery, sometimes bitter taste in arugula vegetable salad with sweet tomatoes or a little fruit, and use a lemony dressing. Younger arugula leaves are generally milder than larger, mature leaves.
What protein can you add to arugula vegetable salad?
Chickpeas, grilled chicken, or a hard-boiled egg can make arugula vegetable salad more filling. Add cooked ingredients after they have cooled slightly, so the heat does not wilt the arugula.
Should you remove the stems from arugula for arugula vegetable salad?
No, you usually do not need to remove the tender stems from arugula vegetable salad; they are edible and add a little crunch. Trim only thick, tough ends that feel unpleasant to eat.
Can you use baby arugula in arugula vegetable salad?
Yes, baby arugula works well in arugula vegetable salad and usually has a more delicate texture and milder peppery flavor. Use the leaves whole and toss them gently so they do not bruise.
What cheese goes with arugula vegetable salad?
Parmesan, feta, and goat cheese all pair well with arugula vegetable salad. Add a small amount just before serving: their salty or tangy flavor complements the greens without needing a heavy dressing.
Arugula Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin K
142.5µg · 119% DV
Vitamin C
30mg · 33% DV
Folate
108µg · 27% DV
Vitamin A
172.5µg · 19% DV
Minerals
Manganese
0.38mg · 17% DV
Calcium
143mg · 14% DV
Potassium ⭐
465mg · 14% DV
Copper
0.12mg · 13% DV
Sodium
36mg · 2% DV
Arugula Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula Vegetable Salad
To burn the 38 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 Vegetable Salad?
Arugula Vegetable Salad brings peppery arugula together with fresh vegetables, with the exact mix changing according to the season. A simple dressing of lemon juice and olive oil lets the greens’ sharp, slightly bitter flavour come through without weighing the salad down.
It works well alongside grilled foods or as a fresh lunch, and is easy to adapt with whatever vegetables are in season. Dress it just before serving to keep the leaves crisp. The salad is low in calories and offers fibre as well as vitamins C and K, making it a light way to add fresh greens to a meal. For a more substantial plate, serve it with beans, lentils or grilled vegetables.
How Nutritious Is Arugula Vegetable 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 Vegetable 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 Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula Vegetable 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 Vegetable Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.