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Arugula with lemon Calories
High vitamin C, low calorie, refreshing salad
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Arugula with lemon (40 g) has 9 calories. That works out to 22 calories per 100 g. It contains 1.1 g of carbs, 1 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Arugula with lemon?
Arugula with lemon is a simple salad of fresh, peppery arugula leaves dressed with lemon juice. It fits naturally into Mediterranean-style meals, where the bright citrus balances the greens’ pleasant bitterness. A little olive oil and salt are common additions, though the lemon alone keeps the flavour clean and sharp.
Serve it alongside grilled fish or meat, fold it into a sandwich, or add it to a larger salad with tomatoes and beans. It is light and low in calories, with vitamin C and some fibre, making it an easy fresh side for many meals. Dress the leaves just before serving so they stay crisp.
Arugula with lemon Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
2.7g
· 1% DV
Protein
2.6g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 42% · Fat 14%
Arugula with lemon Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
25mg · 28% DV
Folate
97µg · 24% DV
Vitamin A
119µg · 13% DV
Minerals
Calcium
160mg · 16% DV
Iron
2mg · 11% DV
Magnesium
47mg · 11% DV
Potassium ⭐
370mg · 11% DV
How Nutritious Is Arugula with lemon?
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.
Arugula with lemon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula with lemon
To burn the 22 calories in 100 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.
Is Arugula with lemon 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 with lemon Contain Allergens?
No known major allergens
Which Diets Is Arugula with lemon Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arugula with lemon Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Arugula with lemon
How do you make arugula with lemon?
Arugula with lemon is made by tossing clean, thoroughly dried leaves with fresh lemon juice, olive oil, and a little salt. Add the dressing just before serving so the leaves stay crisp rather than turning limp.
What goes well with arugula with lemon?
Arugula with lemon pairs especially well with grilled fish, roasted chicken, and rich pasta dishes. Its peppery leaves and sharp dressing cut through richer flavors, and it also works as a fresh side for grilled vegetables.
Why does arugula with lemon taste peppery or bitter?
Arugula with lemon tastes peppery because that sharp flavor is natural to arugula, and some leaves are more bitter than others. Lemon brightens the salad but will not remove the pepperiness; olive oil can soften its overall impression.
How do you wash arugula for arugula with lemon?
Wash arugula for arugula with lemon under cool running water, gently separating the leaves to remove grit. Dry it thoroughly in a salad spinner or with a clean towel; wet leaves dilute the dressing and make it cling poorly.
How should you store arugula with lemon?
Store the arugula before adding lemon, oil, or salt. Keep the dry leaves in a covered container lined with a paper towel in the refrigerator; the towel absorbs excess moisture that can make the leaves spoil or wilt.
Can you prepare arugula with lemon ahead of time?
You can wash and dry the arugula ahead of time, but dress arugula with lemon immediately before eating. Lemon juice and salt draw moisture from the leaves, so a dressed salad loses its fresh texture while it sits.
Can you eat the stems in arugula with lemon?
Yes, the tender stems in arugula with lemon are edible and can be tossed in with the leaves. Remove any thick, woody, or yellowing stems, since they are tougher and less pleasant to eat raw.
What kind of olive oil is best for arugula with lemon?
A mild or medium-bodied extra-virgin olive oil works well in arugula with lemon because it complements the citrus without overpowering the peppery leaves. Add just enough to lightly coat the greens rather than leaving them oily.
Does arugula with lemon go well with pasta?
Yes, arugula with lemon makes a fresh side for creamy, cheesy, or otherwise rich pasta. You can also fold the leaves into hot pasta after taking it off the heat, then add the lemon so the arugula softens without becoming overcooked.
Can you use bottled lemon juice in arugula with lemon?
Yes, bottled lemon juice can be used in arugula with lemon, but freshly squeezed juice usually tastes brighter and less flat. Start with a small amount, taste the dressing, and add more only if the leaves need extra acidity.
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Nutrition data compiled from USDA FoodData Central and scientific sources.