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Arugula, walnut, white cheese, and tomato salad Calories
A salad with arugula and tomato plus walnuts and white cheese, providing fiber and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Arugula, walnut, white cheese, and tomato salad (180 g) has 239 calories. That works out to 133 calories per 100 g. It contains 8.6 g of carbs, 9.9 g of protein, 20 g of fat and 3.1 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula, walnut, white cheese, and tomato salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
239
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
9.9g
· 20% DV
Fat
20g
· 26% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 16% · Fat 70%
Arugula, walnut, white cheese, and tomato salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 239 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 4.68 g | 23% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 9.9 g | 20% |
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, walnut, white cheese, and tomato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 239 kcal |
| 1 piece (small) | 30 g | 40 kcal |
| 1 cup (chopped) | 65 g | 86 kcal |
| 100 g | 100 g | 133 kcal |
| 1 serving (small) | 120 g | 160 kcal |
| 2 cup (chopped) | 130 g | 173 kcal |
| 1 serving (large) | 250 g | 333 kcal |
| 1 bottle (large) | 300 g | 399 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Arugula, walnut, white cheese, and tomato salad
How do you make arugula, walnut, white cheese, and tomato salad?
Wash and thoroughly dry the arugula, then toss it with chopped tomatoes, crumbled white cheese, and roughly broken walnuts. Dress with olive oil and lemon juice just before serving, and taste before adding salt because the cheese may already be salty.
What dressing goes best with arugula, walnut, white cheese, and tomato salad?
A simple olive-oil and lemon dressing works best with this salad. Its acidity balances the salty cheese and rich walnuts without hiding the peppery arugula; add it shortly before serving to keep the leaves crisp.
Can you make arugula, walnut, white cheese, and tomato salad ahead of time?
Yes, you can prepare the components ahead, but keep the dressing and tomatoes separate until serving. Store washed, thoroughly dried arugula, cheese, and walnuts in separate covered containers in the refrigerator so the greens stay fresh.
What should you serve with arugula, walnut, white cheese, and tomato salad?
Serve it alongside grilled chicken, fish, or roasted vegetables for a balanced meal. It also works with crusty bread as a light lunch, since the cheese and walnuts give the salad more substance than plain greens.
Can you toast the walnuts for arugula, walnut, white cheese, and tomato salad?
Yes, briefly toasting the walnuts brings out their aroma and adds extra crunch. Toast them in a dry pan over moderate heat, watching closely so they do not burn, and let them cool before tossing them with the arugula.
How do you keep arugula from tasting too bitter in arugula, walnut, white cheese, and tomato salad?
Use young arugula and balance its peppery, sometimes bitter taste with lemon juice and ripe tomatoes. A moderate amount of white cheese also softens the flavor; adding lots of dressing can make the leaves limp without removing the bitterness.
How long does arugula, walnut, white cheese, and tomato salad last in the fridge?
It is best eaten the day it is made, because the tomatoes release liquid and the arugula wilts. Refrigerate leftovers promptly in a covered container and eat them by the next day; do not leave the salad sitting out for hours.
What can you use instead of white cheese in arugula, walnut, white cheese, and tomato salad?
Feta is a common substitute for white cheese and gives the salad a similarly salty, crumbly finish. Goat cheese also works if you want a tangier taste; adjust the added salt after tasting whichever cheese you choose.
How do you stop tomatoes from making arugula, walnut, white cheese, and tomato salad watery?
Cut and add the tomatoes just before serving, rather than letting them sit mixed with the arugula. If they are especially juicy, remove the seedy center and add salt at the table, since salt draws more liquid from tomatoes.
Is arugula, walnut, white cheese, and tomato salad a good lunch?
Yes, it makes a fresh, satisfying light lunch, especially with whole-grain bread or another substantial side. The cheese and walnuts add richness, while the tomatoes and arugula keep the meal crisp and refreshing.
Arugula, walnut, white cheese, and tomato salad Vitamins & Minerals
Vitamins
Vitamin K
104.4µg · 87% DV
B2
0.32mg · 25% DV
Folate
97.2µg · 24% DV
B12
0.54µg · 23% DV
Minerals
Copper
0.32mg · 36% DV
Phosphorus
216mg · 31% DV
Manganese
0.68mg · 30% DV
Calcium
189mg · 19% DV
Sodium
432mg · 19% DV
Potassium ⭐
540mg · 16% DV
Arugula, walnut, white cheese, and tomato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula, walnut, white cheese, and tomato salad
To burn the 239 calories in 1 serving (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, walnut, white cheese, and tomato salad?
Arugula, walnut, white cheese, and tomato salad brings together peppery leaves, juicy tomato, tangy crumbled cheese and crunchy walnuts. It is a Mediterranean-style combination rather than a dish with one fixed recipe; the ingredients are usually served raw, dressed simply with olive oil and lemon juice or vinegar.
The sharp greens balance the salty, creamy cheese and the walnuts’ earthy crunch. Across the Mediterranean and in English-speaking kitchens, it works as a light lunch, a starter or a fresh side for grilled vegetables, fish or bread. It offers fibre from the greens and tomato, along with unsaturated fats from walnuts. For a lighter version, use a modest drizzle of oil and let lemon, herbs and ripe tomatoes carry the flavour.
How Nutritious Is Arugula, walnut, white cheese, and tomato salad?
Nutrient density
Medium
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, walnut, white cheese, and tomato 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, walnut, white cheese, and tomato salad Contain Allergens?
Contains these allergens:
Which Diets Is Arugula, walnut, white cheese, and tomato 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
— Not suitable
Low FODMAP
— Not suitable
Arugula, walnut, white cheese, and tomato salad Fat Profile
SATURATED
4.68g
MONOUNSATURATED
5.58g
POLYUNSATURATED
8.46g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.