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Chia Arugula Parsley Salad Calories
Fiber-, omega-3- and vitamin K-rich green salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chia Arugula Parsley Salad (120 g) has 143 calories. That works out to 119 calories per 100 g. It contains 12.8 g of carbs, 5.9 g of protein, 7.8 g of fat and 9.8 g of fiber. Its 469.2 µg of Vitamin K covers 391% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Chia Arugula Parsley Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
143
KCAL / 120G
Carbs
12.8g
· 5% DV
Protein
5.9g
· 12% DV
Fat
7.8g
· 10% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 16% · Fat 49%
Chia Arugula Parsley Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 37 mg | 2% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 9.8 g | 35% |
| Protein | 5.9 g | 12% |
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 Chia Arugula Parsley Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 143 kcal |
| 1 cup (small) | 55 g | 65 kcal |
| 1 serving (small) | 80 g | 95 kcal |
| 1 cup (medium) | 85 g | 101 kcal |
| 100 g | 100 g | 119 kcal |
| 1.5 cup (large) | 120 g | 143 kcal |
| 2 cup (extra large) | 170 g | 202 kcal |
| 1 serving (large) | 180 g | 214 kcal |
| 1 bottle (jumbo) | 250 g | 298 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Chia Arugula Parsley Salad
How do you make Chia Arugula Parsley Salad?
To make Chia Arugula Parsley Salad, toss washed, thoroughly dried arugula and chopped parsley with chia seeds, lemon juice, and olive oil. Add the chia just before serving so the greens stay crisp and the seeds do not thicken the dressing too much.
Can you eat Chia Arugula Parsley Salad every day?
Yes, Chia Arugula Parsley Salad can be part of a regular diet if you enjoy it. Rotate it with other greens and vegetables for variety, and keep your intake of vitamin K-rich greens consistent if you take warfarin.
Do chia seeds need to be soaked for Chia Arugula Parsley Salad?
No, chia seeds do not have to be soaked for Chia Arugula Parsley Salad. They can be sprinkled on dry, or briefly soaked in water or lemon juice first if you prefer their soft, gel-like texture.
What dressing works best with Chia Arugula Parsley Salad?
A lemon-and-olive-oil dressing suits Chia Arugula Parsley Salad because its acidity balances arugula’s peppery bite. Whisk the dressing separately and add it shortly before eating; chia seeds absorb liquid and can make a dressed salad thicker as it sits.
Can you prepare Chia Arugula Parsley Salad ahead of time?
You can prepare the greens for Chia Arugula Parsley Salad ahead, but keep them dry and refrigerate them in a covered container. Store the dressing and chia separately, then combine everything just before serving to avoid limp leaves.
What can you serve with Chia Arugula Parsley Salad?
Chia Arugula Parsley Salad pairs well with grilled fish, chicken, or a grain-based main dish. Its fresh, peppery flavor also works alongside roasted vegetables; serve it as a side rather than adding a heavy dressing that masks the herbs.
How do you make Chia Arugula Parsley Salad less peppery?
Use younger arugula and a little extra lemon-and-olive-oil dressing to soften the peppery taste of Chia Arugula Parsley Salad. You can also balance the sharp greens with a few slices of pear or apple.
Can you eat the arugula stems in Chia Arugula Parsley Salad?
Yes, the thin, tender arugula stems in Chia Arugula Parsley Salad are edible and can be chopped along with the leaves. Remove any thick or woody ends, which can feel tough in a raw salad.
Is Chia Arugula Parsley Salad good for weight loss?
Chia Arugula Parsley Salad can make a meal more filling because it combines greens with fiber-rich chia seeds. It does not cause weight loss on its own, and the amount of oil or other toppings changes how substantial the meal is.
Can people taking warfarin eat Chia Arugula Parsley Salad?
People taking warfarin may be able to eat Chia Arugula Parsley Salad, but arugula and parsley contain vitamin K, so keeping intake consistent matters. Do not alter medication yourself; ask your clinician how this salad fits your treatment plan.
Chia Arugula Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
469.2µg · 391% DV
Vitamin C
53.4mg · 59% DV
Folate
145.2µg · 36% DV
Vitamin A
200.4µg · 22% DV
Minerals
Copper
0.38mg · 42% DV
Phosphorus
283mg · 40% DV
Magnesium
158mg · 38% DV
Manganese
0.86mg · 37% DV
Potassium ⭐
677mg · 20% DV
Sodium
37mg · 2% DV
Chia Arugula Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Arugula Parsley Salad
To burn the 143 calories in 1 serving (medium) (120 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 Chia Arugula Parsley Salad?
Chia Arugula Parsley Salad brings together peppery arugula, fresh parsley and chia seeds. It is a contemporary, easy-to-make green salad rather than a dish tied to one particular region. The leaves stay crisp, while chia seeds soften and develop a slight gel-like coating if they sit in the dressing, adding a different texture to each bite.
Enjoy it as a light lunch or a side with grilled vegetables, fish or beans; a simple lemon and olive oil dressing suits the greens well. The salad is notable for its fibre, omega-3 fats and vitamin K, with chia adding substance to a mostly leafy bowl. Use the dressing sparingly for a lighter serving, or pair it with chickpeas or lentils to make it more filling.
How Nutritious Is Chia Arugula Parsley Salad?
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
High
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 Chia Arugula Parsley 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 Chia Arugula Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Chia Arugula Parsley 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
Chia Arugula Parsley Salad Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.66g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.