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Carrot, Arugula and Iceberg Lettuce Salad Calories
Low-calorie salad rich in vitamins A and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot, Arugula and Iceberg Lettuce Salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 7.7 g of carbs, 1.8 g of protein, 0.3 g of fat and 3 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Carrot, Arugula and Iceberg Lettuce Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
38
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 18% · Fat 6%
Carrot, Arugula and Iceberg Lettuce Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 1.8 g | 4% |
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 Carrot, Arugula and Iceberg Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 38 kcal |
| 1 cup (shredded) | 45 g | 11 kcal |
| 1 cup (chopped) | 70 g | 18 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 100 g | 25 kcal |
| 1 pack (medium) | 150 g | 38 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 Carrot, Arugula and Iceberg Lettuce Salad
How do you make carrot, arugula and iceberg lettuce salad?
Toss washed, thoroughly dried iceberg lettuce and arugula with grated carrot. Dress the carrot, arugula and iceberg lettuce salad just before serving with olive oil, lemon juice and a little salt so the leaves stay crisp.
What dressing goes best with carrot, arugula and iceberg lettuce salad?
A simple lemon-and-olive-oil dressing suits carrot, arugula and iceberg lettuce salad because its acidity balances the sweet carrot and peppery arugula. A little mustard or balsamic vinegar also works; add the dressing shortly before serving.
Can you make carrot, arugula and iceberg lettuce salad ahead of time?
Yes. Wash and dry the ingredients for carrot, arugula and iceberg lettuce salad ahead, then refrigerate them separately in covered containers. Combine the leaves and carrot and add dressing only when you are ready to eat.
How do you keep carrot, arugula and iceberg lettuce salad from getting soggy?
Dry the leaves completely and keep the dressing separate until serving. For leftover carrot, arugula and iceberg lettuce salad, refrigerate it in an airtight container, but expect dressed leaves to soften faster than undressed ones.
Should you grate or slice the carrot for carrot, arugula and iceberg lettuce salad?
Grated carrot blends easily into carrot, arugula and iceberg lettuce salad and gives a little sweetness in each bite. For more crunch, use a vegetable peeler to make thin ribbons; avoid thick chunks that are awkward to eat with the leaves.
What can you serve with carrot, arugula and iceberg lettuce salad?
Carrot, arugula and iceberg lettuce salad pairs well with grilled vegetables, beans, roasted fish or chicken. Serve it as a fresh side with a main dish, or add soup and bread for a simple light meal.
How can you balance the peppery taste of arugula in carrot, arugula and iceberg lettuce salad?
Lemon juice and the carrot’s natural sweetness help balance arugula’s peppery bite in carrot, arugula and iceberg lettuce salad. If you prefer a milder salad, use more iceberg lettuce and less arugula rather than masking the flavor with extra dressing.
How should you wash and prepare iceberg lettuce for carrot, arugula and iceberg lettuce salad?
Remove damaged outer leaves, separate the iceberg lettuce leaves and rinse them well before drying thoroughly. For carrot, arugula and iceberg lettuce salad, tear or slice the dry leaves into bite-sized pieces so they are easy to mix and eat.
What ingredients can you add to carrot, arugula and iceberg lettuce salad?
Cucumber, tomato, spring onion or walnuts all work in carrot, arugula and iceberg lettuce salad. Cut additions into bite-sized pieces and use a moderate amount so the carrot, peppery arugula and crunchy lettuce remain the main flavors.
Does yogurt dressing work with carrot, arugula and iceberg lettuce salad?
Yes, a yogurt dressing can complement carrot, arugula and iceberg lettuce salad. Stir plain yogurt with lemon juice and black pepper, then spoon it over the salad just before serving; adding it early can soften the leaves.
Carrot, Arugula and Iceberg Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin A
472.5µg · 53% DV
Folate
67.5µg · 17% DV
Vitamin C
11.25mg · 13% DV
Minerals
Manganese
0.26mg · 11% DV
Copper
0.09mg · 10% DV
Potassium ⭐
323mg · 10% DV
Phosphorus
47mg · 7% DV
Sodium
30mg · 1% DV
Carrot, Arugula and Iceberg Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot, Arugula and Iceberg Lettuce 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 Carrot, Arugula and Iceberg Lettuce Salad?
Carrot, arugula and iceberg lettuce salad combines sweet, finely cut or grated carrot with peppery leaves and crisp iceberg. It is a simple fresh salad rather than a dish tied to one particular regional tradition, and its mix of textures makes it an easy side for everyday meals. A squeeze of lemon and a little olive oil bring the ingredients together without masking their distinct flavours.
Serve it alongside grilled foods, sandwiches or a larger lunch, as is common in many cuisines. It suits anyone looking for a light, plant-based option: the salad provides 25 calories per 100 g and is noted for vitamins A and K. Keep the dressing modest if you want the vegetables’ freshness and crunch to stand out.
How Nutritious Is Carrot, Arugula and Iceberg Lettuce 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 Carrot, Arugula and Iceberg Lettuce 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 Carrot, Arugula and Iceberg Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Carrot, Arugula and Iceberg Lettuce 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
Carrot, Arugula and Iceberg Lettuce Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.