2 cup (chopped) of Baby Kale and Arugula Salad (60 g) has 19 calories. That works out to 32 calories per 100 g. It contains 2.7 g of carbs, 1.9 g of protein, 0.4 g of fat and 2.1 g of fiber. Its 267 µg of Vitamin K covers 223% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Baby Kale and Arugula Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

3.1g

· 6% DV

Fat

0.7g

· 1% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 34% · Fat 17%

Baby Kale and Arugula Salad Vitamins & Minerals

Vitamins

Vitamin K

445µg · 371% DV

Vitamin C

71mg · 79% DV

Vitamin A

255µg · 28% DV

Folate

108µg · 27% DV

Minerals

Manganese

1mg · 43% DV

Calcium

175mg · 18% DV

Potassium ⭐

420mg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Baby Kale and Arugula Salad?

Nutrient density

Very high

91/ 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

59/ 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.

Baby Kale and Arugula Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Baby Kale and Arugula Salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baby Kale and Arugula 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 Baby Kale and Arugula 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 Baby Kale and Arugula 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

Baby Kale and Arugula Salad Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.21g

⚖️

Omega 6:3 ratio 0.8:1

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

Compare Baby Kale and Arugula Salad

🥗vs🍅

Baby Kale and Arugula Salad vs Tomato14 kcal more per 100 g

→🥗vs🥗

Baby Kale and Arugula Salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Baby Kale and Arugula Salad vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Baby Kale and Arugula Salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Baby Kale and Arugula 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 20, 2026